CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat All Sets completed “On the 2:00” 6 Reps @ 72% 4 Reps @ 77% 2 Reps @ 82% 6 Reps @ 74% 4 Reps @ 79% 2 Reps @ 84% 6 Reps @ 76% 4 Reps @ 81% 2 Reps @ 86% Metcon Metcon (Time) […]
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting wk1: Jerk (10×3 65%) We are starting a 5-6 week strength program. I am listing it as Jerk so you can choose Split or Push but should also log it under whichever movement you choose so you have the data saved. This week we will start at
CrossFit Allegiance – CrossFit Happy Birthday John! View Public Whiteboard Metcon Metcon (Time) ADV RX Teams of 3 For Time (30 Minute Time Cap): 250 Clean and Jerks* *On the 0:00, 5:00, 10:00, 15:00, 20:00: 45/30 Calorie Row 30 Toes to Bar Weight Climbs Every 50 reps: Weight 1 – 95/65 Weight 2 – 115/80
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Floor Press (Build to a heavy set of 7) Metcon Metcon (AMRAP – Rounds and Reps) ADV RX AMRAP x 15 20 KBS (24/16kg) 20 Wallballs (20/14#) 15 Deadlifts (225/155) RX AMRAP 15: 20 KBS (24/16kg) 20 Wallballs (20/14#) 15 Deadlifts (155/105)
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Partner rowboat (Time) Partner WOD 3RFT: 500m Row 400m Run Rest 3:00 between rounds Partner A starts on the row while partner B starts on the run then switch. One round is complete once both run and row. The 3:00 rest starts when the last person finishes.Non
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