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CrossFit Allegiance – CrossFit Happy Birthday Jen Warcola! View Public Whiteboard Metcon Metcon (Time) AMRAP 15min: 200m Run 15 T2B 12 Front Rack Reverse Lunges (115/80) 9 Ring Dips ADV RX as written RX (95/65) 9 Hand Release Push-ups Metcon You choose your workout based on if you need a recovery day. Above non-recovery and …

8/3/17 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Push Press (80% 5×3) Metcon Metcon (AMRAP – Rounds and Reps) Ascending Ladder for 7 Min: 1 Power Clean (155/105), 30 DU 2 Power Cleans (155/105), 30 DU 3 Power Cleans (155/105), 30 DU Add (1) Power Clean per round 1 Round is PC + DU ADV …

8/2/17 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) EMOMx10 Minutes 1-5: 4 Snatches Minutes 6-10: 6 Clean & Jerks You choose the weight. Your score is total weight between both movements Metcon Metcon (Time) Partner WOD For Time: 3 Rounds 40 Thrusters 75/55 40 Pull-ups 40 Burpees 50/40 cal row

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (80% 5×5) Metcon Metcon (Time) 5 RFT: 400m Run 15 Power Snatches (75/55) Extra work if you want an after WOD Metcon (3 Rounds for reps) Ring Muscle-ups: 3×80% unbroken rest :80 seconds

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 4 400m Run 100 Pushups 100 Pullups 400m Run 100 Squat Clean (135/95) 100 Deadlifts (135/95) 400m Run 100 cal Row 100 KBS 32/24kg 400m Run ADV RX as written RX (115/80) (24/16kg) Scaled (95/65) (24/16kg) Split reps however needed amongst team members. …

7/29/17 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat (70% 3×5) Metcon Open Test 1 (AMRAP – Rounds and Reps) AMRAPx20min: 50 WB 50 DU 40 Box Jumps (24/20) 40 T2B 30 C2B 30 Burpees 20 Power Cleans (145/100) 20 Jerks (145/100) 10 Power Snatch (145/100) 10 Muscle-UpsScaled 20 Cleans (115/80) 20 Jerks (115/80) …

7/28/17 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Core work Metcon (AMRAP – Reps) 3 Rounds Min 1: Max GHDSU Min 2: Rest Min 3: Max Hallow Rocks Min 4: Rest Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18 Teams of 3: 50m Farmers Carry (32/24kg) 30 Slamball overhead walking Lunges (30/20#) 200m Run ADV …

7/27/17 Read More »

CrossFit Allegiance – CrossFit Happy Birthday Dane! View Public Whiteboard Weightlifting Back Squat (75% 3×5) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 9: 6 Strict Pull-Ups 9 Front Squats (135/95) Gymnastics Extra work Metcon (3 Rounds for reps) Ring Muscle-ups: 3×70% unbroken rest :70 seconds between sets

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) EMOMx10 Minutes 1-5: 3 Snatches Minutes 6-10: 5 Clean & Jerks You choose the weight 100# snatch 100# C&J score = 200 Metcon Metcon (3 Rounds for reps) AMRAP 5 7 Rounds of “The Chief” (115/80) Max Calorie on Rower Time Remaining rest 5 minutes …

7/25/17 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Growing up fast Warm-up 200m Jog 2 Rounds 5 slow Plate Squats (2 sec hold) 5/ arm 5# plate raises 5/ leg quad pull toe touch 5 PVC Pass thru’s 5 PVC OHS -then- Burgener Warm-up Weightlifting Snatch (3×3 70%) Overhead Squat (3×3 70%) Metcon Metcon (Time) 21-15-9: …

7/24/17 Read More »