CrossFit Allegiance – CrossFit Metcon Metcon (AMRAP – Reps) On the Minute x 24 (6 Rounds) Station 1 – 1 Round of “Cindy” Station 2 – 10 Hang Power Snatches (115/80) Station 3 – Max Calorie Row Station 4 – Rest 1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats ADV RX as […]
CrossFit Allegiance – CrossFit Weightlifting Romanian Dead Lifts (4×7 climbing ) Build in weight. Following each set, complete 15 GHD Sit-Ups Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (245/165) ADV RX as written RX 205/145
CrossFit Allegiance – CrossFit Gymnastic clinic with Division I gymnast and 2017 CrossFit Games competitor February 3rd here at CrossFit Allegiance. Both links below: Beginner/Intermediate https://www.eventbrite.com/e/gymnastics-clinic-at-crossfit-allegiance-beginner-intermediate-tickets-40905246694 Intermediate/Advanced https://www.eventbrite.com/e/gymnastics-clinic-at-crossfit-allegiance-intermediateadvanced-tickets-40905273775 Metcon Metcon (Time) Team of 3 FT: Cash in 30 sled pushes 95/45 90-75-60-45-30 Calorie Row Russian KBS (32/24kg) Sit-ups ADV RX as written RX (24/16kg) 95/45
CrossFit Allegiance – CrossFit Below is the link to sign up for our very own Battle of the Lake competition. Last year we had over 120 competitors and over 15 staff members volunteering to judge and help out. Our event was very successful last year and we hope to offer the same fun for athletes
CrossFit Allegiance – CrossFit Happy Birthday Joey! Weightlifting Power Snatch 3-Position Power (High Hang, Knee, Floor) 1 Set @ 65% 1 Set @ 70% 3 Sets @ 75% Metcon Metcon (Time) ADV RX 3 Rounds 5 Ring MU 10 Back Rack Lunges 95/65# 15 Wallballs 20/14# 20 Box jumps 24/20″ RX 3 Rounds 5 C2B
CrossFit Allegiance – CrossFit Metcon Metcon (Time) Teams of 3 For Time: 100/70 Calorie Row 100 KBS (24/16) 100 Lateral Barbell Burpees 100 Thrusters (115/80) 100 Lateral Barbell Burpees 100 KBS (24/16) 100/70 Calorie Row ADV RX as written RX 95/65, 24/16kg
CrossFit Allegiance – CrossFit Sign up for battle of the lake by clicking on the link below. Early bird special ends soon. http://www.unbrokenseries.com/battlelake Weightlifting Hang Power Clean (Work up to heavy set of 2) Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push
CrossFit Allegiance – CrossFit Sign up for Battle of the Lake today. Early Bird discount ends January 8th. We have 8 teams officially signed up so far. Weightlifting Hang Squat Snatch (7 min to work up to a heavy single) Overhead Squat (2×10 across) Push Press (6×3 climbing) Alternate lift if you don’t want to
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