CrossFit Allegiance – CrossFit Happy Birthday Jenn W! Join us for a “CrossFit Games Get Together” today Friday August 3rd at CFA. We will have it playing from 4pm on. View Public Whiteboard Weightlifting Power Clean + 2 Front Squats + Jerk (Building to a heavy complex) EMOM 7: Power Clean + 2 Front Squats […]
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Team of 3-4 Cash-in 150 Cal Bike AMRAP x 25 200 M KB Carry (1 Front Rack, 1 Overhead) 16/12kg 200 Meter Sled Push 90# 60 Weighted Sit-Ups 40/30 200m KB carry is around the building. Switch on the KB carry
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD For Time: 3 Rounds: 14 Squat Snatches (95/65) 14 Chest to Bar Pull-ups 14 Box Jumps Overs (24/20) 100/70 Calorie Row 3 Rounds: 14 Squat Snatches (95/65) 14 Chest to Bar Pull-ups 14 Box Jumps Overs (24/20) 100/70 Calorie Row 3 Rounds: 14
CrossFit Allegiance – CrossFit Happy Birthday Maria! View Public Whiteboard Weightlifting Deadlift (Build to heavy set of 8 TNG) Metcon Napalm (Time) 2 Rounds For Time: 10 Bar Muscle-ups 20 Bar-Facing Burpees 30 Deadlifts (225/155) 40 Wallballs (30/20)
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (Build to a heavy set of 10) Metcon Foul Shot (Time) Partner WOD 3 Rounds For Time: 800 Meter Run 60 Calorie Row 60 Alternating DB Snatches (50/35) Split Reps and Calories, Run together. If partner is not running then scaled for the run is
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) Team of 3: 7min AMRAP: 100/70 Cal Row Max Clean and Jerks 135/95 -Rest 3 Min- 6min AMRAP 75/50 Cal Row Max Snatches 115/80 -Rest 3 Min- 5min AMRAP 50/30 Cal Row Max Thrusters 95/65 Score is reps on the bar for all
CrossFit Allegiance – CrossFit View Public Whiteboard Tempo Front Squat (6×2, climbing ) 5 Second Negative, 2 Second Pause in bottom. Weightlifting Metcon Cement Mixer (7 Rounds for reps) 7 rounds, On the 3:00: 400m Run 12 Toes to Bar
CrossFit Allegiance – CrossFit Happy Birthday Dane V! View Public Whiteboard Metcon Metcon (Time) 5 Rounds: 15 Wallballs (20/14) 10-8-6-4-2 Strict Pull-ups Strength Hold each stretch for 30-40 seconds and repeat 3-4 times.
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 10 Rounds (5 Rounds each – You go, I go) 15/10 Cal Bike 100m Sprint Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP x 8 3 Deadlifts 215/155 3 HSPU 50 DU 6 Deadlifts 6 HSPU 50 DU 9 Deadlifts 9 HSPU
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean and Jerk On the Minute x 8: Hang Power Clean + Power Clean + Split Jerk Min 1 – 65% Min 2 – 65% Min 3 – 70% Min 4 – 70% Min 5 – 75% Min 6 – 75% Min 7 – 80% Min 8