CrossFit Allegiance – CrossFit Happy birthday Derek! View Public Whiteboard Weightlifting Front Squat 2×2 @ 65% 2×2 @ 70% 2×2 @ 75% Metcon Metcon (Time) 3 Rounds: 200 M Row 400 M Run Rest 3:00 Between rounds Gymnastics Metcon (AMRAP – Rounds and Reps) AMRAP 5: 7 Unbroken T2B RX 5 unbroken T2B every 7 […]
CrossFit Allegiance – CrossFit Happy Birthday Kyle! Everyone’s invited to Shannon’s this Saturday for a “Pre-Murph Protein ? & Carb ? Load” party Sat 5/26, 2pm – until. Family friendly. 5714 Tipperary Drive, Denver. BYOB and swim suits if interested. View Public Whiteboard Metcon Metcon (AMRAP – Reps) 3 Rounds: Team A max Cal Bike
CrossFit Allegiance – CrossFit Happy Birthday Katie P! After our memorial day WOD we will have a CFA BBQ and Corn-hole. Eric and I will provide Hamburgers, Hot Dogs, Buns, paper plates and napkins along with a case of water. I hung the sign up sheet on the dance room doors to the left of
CrossFit Allegiance – CrossFit Happy 50th Lanny! Happy Birthday Kerry and Miller! View Public Whiteboard Metcon Metcon (Time) 5 Rounds, On the 4:00: 30 Air Squats 20/14 Calorie Row 10 Lateral Burpees over Rower Score is slowest round. Midline Metcon (No Measure) 4 Giant Sets: Max Effort L-Sit Hold (Paralletes) 20 Weighted Hip Extensions (35/25)
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Squat Snatch On the Minute x 9 Minute 1 – 60% x 2 Minute 2 – 65% x 2 Minute 3 – 70% x 2 Repeat cycle for a total 3 times two reps at each %. You can reset between reps. Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1: Clean
CrossFit Allegiance – CrossFit Happy Birthday Emily! View Public Whiteboard Metcon Metcon (Time) Partner WOD For Time: 800 Meter Run 50 Overhead Squats (75/55) 20 Strict Pull-ups 800 Meter Run 50 Thrusters (95/65) 20 Strict Pull-ups 800 Meter Run 50 Front Squats (115/85) 20 Strict Pull-ups Split reps one person working at a time and
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Tempo Front Squat 6 sec (10×1) 6 seconds down 1 second pause at bottom Metcon (AMRAP – Rounds and Reps) ADV RX AMRAP 13: 50 Dumbbell Snatches (50/35) 40 Burpees 30 T2B 20 Kipping HSPU RX AMRAP 13: 50 Dumbbell Snatches (50/35) 40 Burpees 30 T2B 20
CrossFit Allegiance – CrossFit View Public Whiteboard Warm-up Metcon (1 Rounds for reps) 6 Rounds 1 Minute 10 Pushups 1 Minute Rest Scaled 5 Pushups in a minute. 12 minute Warm-up Skill Work Metcon (No Measure) EMOMx20 Odd min: Skill 1 Even min: Skill 2 I listed some suggested skill work below or feel free
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting 3-Position Power Clean + Split Jerk (Build to a heavy complex) Metcon Metcon (Time) Partner 3 Rounds: 20 Clean and Jerks (135/95) 800 Meter Row RX 95/65 Split reps Extra work if you want an after WOD Metcon (No Measure) 6 Rounds 10 GHD Sit-Ups 20 AbMat
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Deadlift (Build to Heavy Set of 3) Metcon Smooth Criminal (AMRAP – Rounds and Reps) AMRAP 15: ADV RX 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (245/165) RX 30 DU 30 Wallballs (20/14) 15 Deadlifts (165/115)