CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Squat Clean and Jerk On the Minute x 6: Min #1 – 6 Hang Squat Cleans + 1 Push Jerk Min #2 – 5 Hang Squat Cleans + 2 Push Jerks Min #3 – 4 Hang Squat Cleans + 3 Push Jerks Min #4 – 3 Hang […]
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 7 Rounds 400m Row (one rower) 200m Run (together) 24 T2B
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) ADV RX 2 Rounds: 10 Bar Muscle-Ups 20 Burpees 30 Wallballs (30/20) RX 2 Rounds: 10 C2B 20 Burpees 30 Wallballs (20/14) Fitness 2 Rounds: 10 Pull-ups or RR 20 Burpees 30 Wallballs (14/10) Core work Metcon (No Measure) 4 Rounds 10 Hallow Rocks 10
CrossFit Allegiance – CrossFit Eric and I are heading out of town for a much needed quick weekend getaway. We are not going to close the gym because we have so many longtime very trustworthy members. So instead of closing from Friday – Sunday we are going to have Open gym for the classes that
CrossFit Allegiance – CrossFit Eric and I are heading out of town for a much needed quick weekend getaway. We are not going to close the gym because we have so many longtime very trustworthy members. So instead of closing from Friday – Sunday we are going to have Open gym for the classes that
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Shoulder Press (5-4-3-2-1 Climbing) Metcon Metcon (3 Rounds for reps) R 1 AMRAP 4: 27 Calorie Row, 27 Burpees, 27 C2B Pull-Ups Rest 4:00 R2 AMRAP 4: 21 Calorie Row, 21 Burpees, 21 T2B Rest 4:00 R 3 AMRAP 4: 15 Calorie Row, 15 Burpees, 15 Pull-Ups
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat 4 reps @75% 2 reps @81% 4 reps @75% 2 reps @85% 4 reps @75% 2 reps @89% Metcon Metcon (Time) ADV RX 2 rounds 15 Snatches 115/80 15 Reverse Lunges 15 Kipping HSPU RX 2 rounds 15 Snatches 95/65 15 Reverse Lunges 15 Push
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) In Teams of 3… In a 7:00 Window: 100/70 Calorie Bike Time Remaining – Max Overhead Squats (95/65) Rest 3:00 In a 6:00 Window: 90/60 Calorie Row Time Remaining – Max Hang Squat Cleans (115/85) Rest 3:00 In a 5:00 Window: 50/30
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Lucky 7’s (Time) 5 Rounds: 7 Bar Muscle-Ups 7 Dumbbell Clusters (50/35#’s) RX C2BDB Cluster: https://www.youtube.com/watch?v=uiKyT6_7bho Optional Extra Strength Work Metcon (No Measure) 5 Rounds: 5 Deadlifts (70%) 8 Bench Press (70%) *Not for time
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 400m Run (together) 5 Rounds: 16 Hand-Release Pushups + 20 Calorie Bike + 24 sit-ups 400m Run (together) 3 Rounds: 16 Hand-Release Pushups + 20 Calorie Bike + 24 sit-ups 400m Run (together) 1 Round: 16 Hand-Release Pushups + 20 Calorie Bike +