CrossFit Allegiance – CrossFit Happy Birthday Patrick! View Public Whiteboard Help someone and give blood. Weightlifting Back Squat (75% 5×6) Metcon Air Ball (Time) 4 Rounds: 21 Wallballs (20/14) 18 Calorie Row 15 Box Jumps (24/20″) 12 DB Snatches (50/35)
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting 1. Snatch 60%/3 65%/3 70%/3 (75%/3)3 2. Snatch Pull (95%/3)4 Gymnastics Bar MU (5×50% unbroken, :50 rest) Bar Muscle ups 5×50% unbroken, :50 rest
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3: 400m Run 75 Power Snatch (115/80) 15 Rope Climbs 400m Run 75 Clean & Jerks (135/95) 15 Rope Climbs ADV RX as Written RX 95/65 C& J 115/80 10 pull-ups for every 5 rope climbs.
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (87% 1×1) 77%/5 82%/1 77%/5 85%/1 77%/5 87%/1 Metcon Metcon (Time) 3 RFT: 75 DU 50 Air Squats 25/20 Calorie Row
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: 15 T2B 15 Hand Release-Push-ups 100m KB Farmers Carry (32/24kg) Mobility
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Clean + Front Squat (3×2 70%) 2×2 60% 2×2 65% 3×2 70% Metcon Metcon (Weight) EMOMx10: Odd: 5 Thrusters (Climbing) Even: 200m Run (once around the building) You choose your weight on the thrusters. Add weight each round. Score will be total weight. For example 55,65,75,85,95 …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3 Cash in 45 Pull-ups and 45 Clean & Jerks 135/95 3 rounds 105 Burpees 105 Sit-ups 105 Lunges Cash-out 45 Pull-ups and 45 Clean & Jerks 135/95 Metcon Or if you want you can do this WOD solo Rene (Time) 7 rounds …
CrossFit Allegiance – CrossFit This Monday July 3rd 5:30am and 9:30am class only then Tuesday July 4th 9:30am only Happy birthday Matt! View Public Whiteboard Metcon Metcon (Time) Team of three Cash in 800m run 4 Rounds: 60 Wallballs (20/14) 54 Calorie Row 45 Box Jumps (24/20″) 36 KBS (32/24kg) Cash out 800m run ADV …
CrossFit Allegiance – CrossFit View Public Whiteboard They will be set up for us this Saturday if anyone is interested. Metcon Metcon (Time) For Time: Team of 3 60 Sumo DLHP 400m Run 60 Thrusters (95/65) 800m Run 60 Thrusters (95/65) 400m Run 60 Sumo DLHP Rain: Metcon (Time) 60 Sumo DLHP 1200m Row 60 …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Snatch (Wok up to a heavy single) Metcon Metcon (Time) 5 RFT: 10 Power Snatches (95/65) 5 Burpee Box Jumps (24/20″)
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