CrossFit Allegiance – CrossFit Happy Birthday Alyson K and Jonathan. Battle of the Lake is this Saturday. We need all the help we can get. If you haven’t already please let us know if you can be there to help. Volunteers will need to be there at 6:30am to go over everyone’s role and all …
CrossFit Allegiance – CrossFit No class this Saturday. We have the Gymnastics Clinic from 9-11am. You can still sign up on line or you have the option of showing up the day of with $45. **It makes it easier for the instructor if you sign up ahead of time. Metcon Open Test 1 (AMRAP – …
CrossFit Allegiance – CrossFit No class this Saturday. We have the Gymnastics Clinic from 9-11am. You can still sign up on line or you have the option of showing up the day of with $45. **It makes it easier for the instructor if you sign up ahead of time. Metcon Metcon (Time) Partner WOD For …
CrossFit Allegiance – CrossFit Metcon Battle of the lake II WOD #3 (Time) 12 Min Time Cap Battle of the Lake WOD #3 18 Snatches 115/80 18 Thrusters 115/80 18 Box jump overs 12 Snatches 135/95 12 Thrusters 135/95 12 Box jump overs 6 Snatches 155/105 6 Thrusters 155/105 6 Box jump overs Scaled: 75/55, …
CrossFit Allegiance – CrossFit Metcon Foul Shot (AMRAP – Reps) Partner WOD 2 Rounds for Reps: Min 1 Max Bar MU Min 2 Max Burpee slam-ball throws over pull-up bar (60/45#) (8’/7′) *This is a partner WOD. Reps can be split however needed. *ADV RX as written *RX will do KBS 24/16kg in place of …
CrossFit Allegiance – CrossFit Happy belated Birthdat Hap! Weightlifting 3 OHS + 1 Hang Squat Snatch + Squat Snatch (3 sets of one, Across) 3 sets of this complex Warm up to the weight you will use for all 3 sets Metcon Metcon (Time) 4 Rounds: 60 Double Unders 30/21 Calorie Row 10 Snatches (135/95) …
CrossFit Allegiance – CrossFit Metcon Metcon (AMRAP – Reps) 2 Rounds for reps 1 min max bar MU 1 min max Burpees slamball throw over pull-up bar (60/40) (7’/8′) ADV RX as written RX each pull-up is worth 2 reps and KBS (24/16) are worth 1 rep. If you miss a throw then start with …
CrossFit Allegiance – CrossFit Happy Birthday Brandon!!! Weightlifting Power Snatch On the Minute x 12 (3 Rounds) Minute 1 – 3 Power Snatches @ 74% Minute 2 – 2 Power Snatches @ 78% Minute 3 – 1 Power Snatch @ 82% Minute 4 – Rest Metcon Chip Shot (AMRAP – Rounds and Reps) AMRAP 13: …
CrossFit Allegiance – CrossFit Happy Birthday Stacy Speckman, Toni, & Jason!!! Weightlifting Sumo Deadlift (Heavy set of 3 TnG) Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3 AMRAP 20: 7 Kettlebell Swings (24/16kg) 200m Run 10/7 Calorie Row 200m Run Each partner does a full round then partner goes. 3rd athlete starts when …
CrossFit Allegiance – CrossFit Metcon Slap Happy (3 Rounds for reps) AMRAP x 5: Buy In: 100 Double Unders 12 Front Squats (95/65) 4 Burpee Box Jump Overs (24/20) —rest 5 Minutes AMRAP 5: Buy In: 100 Double Unders 8 Front Squats (115/80) 4 Burpee Box Jump Overs (24/20) —rest 5 Minutes AMRAP 5: Buy …
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