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CrossFit Allegiance – CrossFit Happy Birthday Mary! View Public Whiteboard Warm-up 200m Jog 10 Lunges 10 Soldier walks 10 Quad pull/toe touch 10 Gate Openers + 2 Rounds 10 Air Squats 10 Sit Ups 10 HRPU 10 DU/20 Singles Weightlifting Front Squat (5×4 75%) Metcon Metcon (Time) Partner WOD 10 Rounds: 10 Squat Cleans (135/95) …

7/14/17 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Barbell conditioning Metcon (2 Rounds for reps) EMOMx8: Minutes 1-4: 3 Snatches (185/135) Minutes 5-8: 5 Clean and Jerks (185/135) ADV RX as written RX 155/105 L3 135/95 L2 115/75 L1 105/55Scoring in WODify is reps R1 Min 1-4 R2 Min 5-8 Metcon (Time) Team of 3 63-54-45-36: …

7/13/17 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Push Press (75% 5×5) Metcon Metcon (Time) 3 person team WOD 45-36-27-18-9 Deadlifts (225/155) 90-72-54-36-18 GHDSU *DL then GHD then DL then GHD…… ADV RX as written RX 205/135 Split reps

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Glen (Time) For Time: 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15′ 1-Mile Run 100 BurpeesIn honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012To learn more about Glen …

7/11/17 Read More »

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 …

7/5/17 Read More »