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11/1/17

CrossFit Allegiance – CrossFit Metcon Slot Machine (3 Rounds for reps) Teams of 3 AMRAPx 7min: 50 Back Squats (135/95) 50 Back Squats (185/135) AMRAP Back Squats (225/155) Rest 3:00 AMRAP x 7min: 50 Floor Press (135/95) 50 Floor Press (155/105) AMRAP Floor Press (185/115) rest 3:00 AMRAP x 7min: 50 Deadlifts (185/135) 50 Deadlifts […]

11/1/17 Read More »

10/31/17

CrossFit Allegiance – CrossFit Please sign into class. Due to trick or treating If there is no one signed into classes there will potential be no coach there. Gymnastics Metcon (2 Rounds for reps) 2 Rounds: 55% of Max Unbroken Strict Handstand Push-ups 45% of Max Unbroken Strict Handstand Push-ups 35% of Max Unbroken Strict

10/31/17 Read More »

10/30/17

CrossFit Allegiance – CrossFit Gymnastics Metcon (AMRAP – Reps) 2 Rounds: 45% of Max Unbroken Muscle-ups 35% of Max Unbroken Muscle-ups 25% of Max Unbroken Muscle-ups *Rest as little as needed between unbroken sets, and rest 2:00 between rounds. Scaled: Skill work Metcon Metcon (Time) For Time: 15-12-9 Calorie Row Power Snatch (95/65) directly into…

10/30/17 Read More »

10/28/17

CrossFit Allegiance – CrossFit Metcon Metcon (Time) Team of 2: 3,000m Row 120 Goblet Squats 160 Deadlifts 80 Push Jerks ADV RX 135/95 24/16kg RX 95/65 24/16kg **Break up your rounds and reps however you wish in any order you wish**

10/28/17 Read More »

Happy Halloween 2017

CrossFit Allegiance – CrossFit Metcon WOD 1: Metcon (Time) Athlete A over the bar Burpee’s Athlete B Dead Lift Athlete C hang cleans Athlete D Row ADV RX 135/95 RX 115/65 Scaled 95/55 21-15-9 Athlete A finishes 21 reps, athlete B finishes 21 reps, athelete C finishes 21 reps, athelete D finishes 21, etc….. for

Happy Halloween 2017 Read More »

10/25/17

CrossFit Allegiance – CrossFit We are only a couple of days away from our annual Halloween Event. Please plan to join us in the afternoon for trunk or treating with the kids at 5pm in our parking lot. If you are interested you can decorate your trunk and have treats and snacks for the kids.

10/25/17 Read More »

10/24/17

CrossFit Allegiance – CrossFit Gymnastics Metcon (2 Rounds for reps) 2 Rounds 50% of Max Unbroken Strict Handstand Push-ups 40% of Max Unbroken Strict Handstand Push-ups 30% of Max Unbroken Strict Handstand Push-ups *Rest as little as needed between unbroken sets and rest 2:00 between rounds. RX kipping Metcon Lead Foot (3 Rounds for reps)

10/24/17 Read More »

10/23/17

CrossFit Allegiance – CrossFit Weightlifting Power Snatch 3 Reps @ 50% 3 Reps @ 55% 2 Reps @ 60% 2 Reps @ 65% 1 Rep @ 70% 1 Rep @ 75% then 5×1 to build to a heavy single Metcon Isabel (Time) For Time: 30 Snatches, 135# / 95#Scaled option is 95/65 Or Grace Optional

10/23/17 Read More »

10/21/17

CrossFit Allegiance – CrossFit Metcon 100 Proof (Time) Team of 3: 800m Run 100 Box Jump Overs (24/20) 100 Thrusters (95/65) 100 Chest to Bar Pull-Ups 100 Thrusters (95/65) 100 Box Jump Overs (24/20) 800m Run RX 75/55 *Split reps as needed. Run together.

10/21/17 Read More »