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CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean and Jerk 2 cleans + 1 Jerk 60%/2+1 70%/2+1 75%/2+1 80%/2+1 1 clean & Jerk 85%/1 90%1 95%/1 Metcon Metcon (AMRAP – Rounds and Reps) Ascending Ladder for 8 Minutes: 3 Clean & Jerks (155/105#) 3 Over-the-Bar Burpees 6/6, 9/9… 3 c &J and 3 OBB …

2/3/17 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon (Time) Teams of 3: 5,000m Row* *Athletes change every 250m 60 Jerks 95/135 150 walking lunges 1 lunge on each side counts as 2 reps

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat 60% 1×2 70% 1×2 75% 1×2 80% 1×2 85% 1×2 90% 3×1 Metcon Metcon (Time) Partner WOD 5 Rounds 10 T2B 10 C2B 10 Bar MU -then- 100 Wallballs (20/14#) 80 1-Arm KB Snatch 24/16kg 40 OHS (135/95#) 20 Ring MU Scaled: 5 Rounds 20 …

2/1/17 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (4 Rounds for reps) AMRAP 3: 21 Deadlifts (155/105#) 21 Over-the-Erg Burpees Max Cal Row in time remaining Rest 3:00 AMRAP 3: 18 Deadlifts (185/135#) 18 Over-the-Erg Burpees Max Cal Row in time remaining Rest 3:00 AMRAP 3: 15 Deadlifts (225/155#) 15 Over-the-Erg Burpees Max Cal …

1/31/17 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Snatch Pull (100% 3×1 105% 3×2) Front Squat 60% 1×3 70% 1×3 75% 1×3 80% 1×3 85% 1×2 90% 3×1 Metcon Metcon (Time) 21-15-9 C2B Pull-ups Thrusters (95/65#) Box Jumps (24/20″) KBS (24/16kg)

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3: 400 m run 180 Cal Row 150 Wallballs 120 T2B 100 Box Jump Overs (24/20″) 75 Clean and Jerks (135/95) 15 Rope Climbs Scaled: 95/65 Rope climbs 5 pull-ups per rope climb so 75 or 25 per person *run together and split …

1/28/17 Read More »

CrossFit Allegiance – CrossFit Happy Birthday Hap! View Public Whiteboard Weightlifting Clean and Jerk 60% 2cleans +1 Jerk 70% 2+1 75% 2+1 80% 2+1 85% 2+1) x 2 90% 1 clean & jerk) x2 Metcon Metcon (Time) 2 Rounds: 21 OHS (95/65#) 21 C2B Pull-ups 21 Power Snatch (95/65#) 21 Over-the-Bar Burpees

CrossFit Allegiance – CrossFit Happy Birthday Brandon! View Public Whiteboard Metcon Metcon (5 Rounds for reps) 5 Rounds: Min 1: 10 DL (185/135#) Min 2: 15/12 cal bike Min 3: 30 Sit-ups Min 4: 40 DU One minute rest between rounds. One round consists of all 4 movements.95/92 reps per round

CrossFit Allegiance – CrossFit Happy Birthday Toni and Jason! View Public Whiteboard Weightlifting Clean and Jerk (60%/2 65%/2 70%/2) Clean Pull (80% 3×3) Metcon Metcon (12 Rounds for reps) EMOMx12min: Odd: 6 T2B + 6 OHS (95/65#) Even: 6 T2B + 6 Thrusters (95/65#) each round is worth 12 reps

CrossFit Allegiance – CrossFit Happy Birthday Malachi! View Public Whiteboard Metcon Metcon (Time) 3RFT: 30 Power Cleans (135/95#) 30 Wallballs (20/14#) 30 Calorie Row Metcon (Time) 5RFT: 10 1-Arm KB Snatch (24/16kg) 5 on each side 10 Box Jumps (24/20″)