CrossFit Allegiance – CrossFit Happy Birthday Joe! View Public Whiteboard Weightlifting Back Squat 6 Reps @ 70% 4 Reps @ 75% 2 Reps @ 80% 6 Reps @ 75% 4 Reps @ 80% 2 Reps @ 85% All Sets completed On the 2:00 Metcon Metcon (Time) 25 Push-ups 50 Sit-ups 200m Run 20 Push-ups 40 […]
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 5: 20 DU, 2 Kipping Handstand Push-ups 20 DU, 4 Kipping Handstand Push-ups 20 DU, 6 Kipping Handstand Push-ups RX AMRAP 5: 20 DU, 2 Push Press 95/65 20 DU, 4 Push Press 95/65 20 DU, 6 Push Press 95/65
CrossFit Allegiance – CrossFit Happy Birthday Melissa H! View Public Whiteboard Weightlifting 3 Position Squat Clean & Jerk (65-75% 5×1 Across) https://www.youtube.com/watch?v=fNFdAxnKZIo Pockets/knees/below knees Metcon Metcon (Time) Partner 4 Rounds For Time: 80 Air Squats 60 Sit-ups 40/30 Calorie Row
CrossFit Allegiance – CrossFit Happy Birthday Bob J! View Public Whiteboard Metcon 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30″ / 24″ Partner 2: 400m Run with sandbag, 45# / 25#This is a Partner WOD – Partner #1
CrossFit Allegiance – CrossFit We are going on vacation next week. We have all the classes cover except 2. Also take note that we have 6:30am class Monday-Thursday and not on Friday. There will be no daycare or CrossFit Kids Class. Sorry for the inconvenience and Thank you! August 11th Saturday 9:30 Alyson August 12th
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Choose which workout RX: Nicole (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 400m Run Max Rep Pull-ups Strict Nicole (AMRAP – Reps) 20-Minute AMRAP of: 400m Run Max Rep STRICT Pull-ups Mobility Hold each stretch for :30-:45 seconds and repeat 2-3 times
CrossFit Allegiance – CrossFit Jill and Cambell are partnered up and competing this Saturday August 11th in the Goddess Games at CrossFit Northlake. Heat times are WOD 1 9:22am WOD 2 11:12am WOD 3 11:45am WOD 4 1:40pm. View Public Whiteboard Metcon Hot Sauce (4 Rounds for reps) ADV RX AMRAP 3: 21/15 Calorie Row
CrossFit Allegiance – CrossFit Happy Birthday Alyssa D! View Public Whiteboard Weightlifting Clean and Jerk (Build to a moderate heavy ) Metcon Metcon (Time) ADV RX For Time: 1 Round: 800 M Run 80 DU 21 Hang Power Cleans (155/105) 2 Rounds: 400 M Run 40 DU 15 Hang Power Cleans (155/105) 3 Rounds: 200
CrossFit Allegiance – CrossFit Next competition: BEER CITY BEATDOWN When: October 6, 2018. Where: US Cellular Center, Asheville, NC 4-Person Team Divisions: Rx, Scaled and Masters (40+) divisions. Teams can consist of All-Male, All-Female or Co-Ed (2 Female, 2 Male). Price: $400/team To view WODs link below. http://www.unbrokenseries.com/beatdown View Public Whiteboard Metcon Metcon (Time) ADV
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) ADV RX Team of 3 4 Rounds For Time: 400 Meter Run 60 C2B 60 Kipping HSPU 120 Sit-ups 150 Air Squats RX 4 Rounds: 400 Meter Run 60 Pull-Ups 90 Pushups 120 Sit-Ups 150 Air Squats Run together and split reps