CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3 For Time (30 Minute Cap): 1 Mile Run 150/100 Calorie Row 100 Hang Cleans(135/95) 80 Front Squats (135/95) 60 Snatches (135/95) RX 115/65
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat 2×4 @ 79% 2×3 @ 84% 2×2 @ 90% Metcon Tread Water (Time) For Time: 2k Row 150 DU 10 Rounds of: 5 C2B 10 Push-ups 15 Air Squats RX 2k Row 200 Singles 10 Rounds of: 5 Pull-ups 10 Push-ups 15 Air Squats Optional
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD: 4 Rounds: 30 Deadlifts (185/125) 20 DB Strict Press 35/20# 400m Run *Split reps and run together* The strict press is with 2 DB together. ADV RX 50/30#OR as a team Row 800m split reps
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) 3 Rounds: Min 1: 12 Wallballs (20/14) -no rest- Min 2: 12 DB Snatches (50/35#) 1 Min Rest Min 3: 20/15 Calorie Bike 1 Min Rest Min 4: 12 GHD sit-ups 1 Min Rest Min 5: 3 Cleans (185/135#) -no rest- RX
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat 1×9 73% 1×9 77% 1×9 81% Metcon Metcon (Time) 800m Run 21 Cleans (155/105) 400m Run 21 Burpee Box Jump Overs (24/20) RX 135/95 Extra Gymnastics Work Metcon (AMRAP – Rounds and Reps) AMRAP x 5: 25 DU, 1 MU 25 DU, 2 MU 25
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Jerk (5×2 across) Metcon Metcon (AMRAP – Reps) AMRAP 10: 1 T2B 1 HSPU 2T2B 2 HSPU 3 T2B 3 HSPU … Continue to Climb by 1 Rep Each Fitness Sit-ups or Knee ups Push-press 75/55 Optional Extra Strength Work Snatch On the Minute x 14: Minutes
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 800m Run 5 Rounds of: 14 Thrusters (75/55) 14 Pull-ups 14 Burpees 800m Run 5 Rounds of: 14 Thrusters (75/55) 14 Pull-ups 14 Burpees Split Reps and run together
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat 2×4 @ 76% 2×3 @ 81% 2×2 @ 86% Metcon Black & Blue (Time) “Black & Blue” 5 RFT: 10 Power Cleans, 135/95 10 Burpees
CrossFit Allegiance – CrossFit View Public Whiteboard Congrats to Jackie and Emily ranked 22nd in the CrossFit Team Series. This Saturday Beer City Beat Down WOD schedule. Good luck to everyone! Metcon Metcon (Time) Partner WOD 1 mile Run 50 sit-ups 30 push-ups 800m Row 50 sit-ups 30 push-ups 400m Run 50 sit-ups 30 push-ups
CrossFit Allegiance – CrossFit For those of you that joined us last year after Halloween you’re in for a treat. Yup thats right, its that time of year again. Find your four person team for our annual Halloween competition Friday, October 26th. The workouts will be programmed for all levels to compete. You can have