CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Partner rowboat (Time) Partner WOD 3RFT: 500m Row 400m Run Rest 3:00 between rounds Partner A starts on the row while partner B starts on the run then switch. One round is complete once both run and row. The 3:00 rest starts when the last person finishes.
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Beast Builder On the Minute x 7: Min #1 – 7 Hang Squat Cleans + 1 Push Jerk Min #2 – 6 Hang Squat Cleans + 2 Push Jerk Min #3 – 5 Hang Squat Cleans + 3 Push Jerks Min #4 – 4 Hang Squat Cleans
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Shoulder Press (5×3 climbing) Metcon Metcon (Time) Team of 3 2 Rounds 90 KBS (32/24kg) 90 Push Presses (115/85) 90/63 Calorie Assault Bike 90 T2B
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Stamina Squating Alternating On the Minute x 12 (6 Rounds): 2 Front Squat 4 Back Squats Barbell: 78% of 3-Rep Max Back Squat Metcon Metcon (Time) 5 Rounds 5 Squat Snatch 115/80 40 DU 200m Run 15/10 Calorie Row
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 60 C2B 400m Run 30 Wallballs 30/20# 800m Run 30 Wallballs 30/20# 400m Run 60 C2B Split reps and run together RX 20/14# and pull-ups
CrossFit Allegiance – CrossFit Link to Food Train for Jordan Calhoun and some details are below: https://mealtrain.com/w3d621 View Public Whiteboard Weightlifting Deadlift 3 Reps @ 70% 1 Rep @ 75% 3 Reps @ 70% 1 Rep @ 80% 3 Reps @ 70% 1 Rep @ 85% Metcon Partner Hang Nail (AMRAP – Rounds and Reps)
CrossFit Allegiance – CrossFit Link to Food Train for Jordan Calhoun is below https://mealtrain.com/w3d621 View Public Whiteboard Metcon Metcon (Time) Partner WOD 5 Rounds 200m Singe Arm Farmers Carry (Each partner does 50m on each arm) 20 Hollow Rocks 20 T2B 200m Run Split Reps and run together
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Metcon (5 Rounds for time) For Time: 10 Squat Cleans (45%) 8 Squat Cleans (55%) 6 Squat Cleans (65%) 4 Squat Cleans (75%) 2 Squat Cleans (85%) For Example: if your 1RM Clean of 300 lbs, your weights would go: 135-165-195-225-255 Use one barbell and change weights
CrossFit Allegiance – CrossFit Beer City Beatdown VI WODs have been released. The link is below. Check the WODs out and get your teams together. http://www.unbrokenseries.com/beatdown View Public Whiteboard Weightlifting Shoulder Press (5×3 climbing) no knee bend, all strict Metcon Metcon (AMRAP – Reps) 8 Rounds of 20 Seconds On / 20 Seconds Off: Strict
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Stamina Squating Alternating On the Minute x 12 (6 Rounds): 2 Front Squat 4 Back Squats Barbell: 75% of 3-Rep Max Back Squat Metcon Metcon (Time) ADV RX 3 Rounds: 400m Run 12 DB Snatches (70/50) 21 Single DB Squats (70/50) *DB Squats: You have the option