CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 2 3 Rounds: 200 Meter Run 400 Meter Run 600 Meter Run Partner 1 runs 200 meters, partner 2 runs 200 meters. Partner 1 runs 400 meters, and so on…. Each partner will sprint three 200, three 400 and three 600 to total […]
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Pick one L1: Heartbreak Kid Regional (Time) “Heartbreak Kid” 3 Rounds: 10 Front Squats, 185/135 – no rack 20 C2B 50 Double Unders L2: Heartbreak Kid ADV (Time) “Heartbreak Kid” 3 RFT: 10 Front Squats, 155/105 no rack 20 C2B Pull ups 50 Double unders L3: Heartbreak
CrossFit Allegiance – CrossFit Eric and I will be out of town for a few days. There are minimal changes to our class times. To make up for the two 6:30am classes we will have a 6:30am this Thursday and next Thursday. Friday June 29th 6:30am only CANCELLED Saturday June 30th all covered Sunday July
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Shoulder Press Bar x 20 1×4 50% 1×3 60% 1×2 70% 1×1 75% 3×5 80% 2×8 70% Metcon Metcon (Time) 4 Rounds For Time: 400m Run 50 Air Squats Midline Accessory Work Metcon (No Measure) Not For Time: 21-18-15-12-9 Calorie Assault Bike GHD Sit-Ups Extra Gymnastics Work
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3, For Time: 800 M Run 6 Rope Climbs 20 Squat Cleans (135/95) 800 M Run 9 Rope Climbs 35 Squat Cleans (135/95) 800 M Run 12 Rope Climbs 50 Squat Cleans (135/95) Towel pull-ups 3 per rope climb
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon “300” (Time) For Time: 5 C2B 10 DB Push Press 15 sit-ups 5 C2B 10 DB Burpees 15 sit-ups 5 C2B 10 DB Power Cleans 15 sit-ups 5 C2B 10 DB Push-ups 15 sit-ups 5 C2B 10 DB Lunges 15 sit-ups 5 C2B 10 DB Front Squats
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Team of 3 For Time: 100 Cal Bike 100 Cal Row 400m Farmers Carry (24/16kg) 100 Cal Row 400m Farmers Carry
CrossFit Allegiance – CrossFit Happy Birthday Bruce Muir! View Public Whiteboard Weightlifting 3- position Snatch (Warm -up Skill Work) 3-Position Power Snatch 5 Sets: Set 1 – 50% Set 2 – 53% Set 3 – 56% Set 4 – 59% Set 5 – 62% Power Snatch On the Minute x 7 across…. 1 Heavy Power
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat 5 Reps @ 75% 1 Rep @ 80% 5 Reps @ 75% 1 Rep @ 85% 5 Reps @ 75% 1 Rep @ 90% Metcon Metcon (Time) For Time: 1 Round of Kelly 2 Rounds of Helen 1 Round of Kelly Kelly: 400 Meter Run,
CrossFit Allegiance – CrossFit Happy Birthday Stacey N! View Public Whiteboard Weightlifting Shoulder Press 1×20 with the bar 1×4 45% 1×3 60% 1×2 65% 1×1 70% 3×5 75% Work off of your 1 Rep max from last week and if you did not get one then do so today. Metcon Metcon (AMRAP – Rounds and