CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Twister (3 Rounds for time) Running Clock… R1 at the 0:00 3 RFT: 10 Snatches, 95/65 10 Bar Burpee R2 at the 10:00 2 RFT 15 Snatches, 115/80 15 Bar facing Burpees R3 at the 20:00 1 RFT 30 Snatches, 135/95 30 Bar BurpeesThe Bar burpees are …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (Work up to a heavy set of 3) Metcon Metcon (5 Rounds for reps) 5 rounds NOT for time of:* Max unbroken reps of Power Cleans, Bodyweight – all reps must be TnG, no resting on the ground or at the hips. Resting in the …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Labor Day 1 (Time) Teams of 3: 3 rounds for time of: 100 Front Squats, avg body weight Labor Day 2 (AMRAP – Rounds and Reps) Partner WOD AMRAP 10, alternating after each complete round: 20/15 Cal Row 15 KB Swings (24/16)
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 5 Rounds: 800 Meter Run 60 Kettlebell Swings (32/24) 60 Pull-Ups Split reps and run together
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat (3×3, across) Back Squat (3×3, across) Metcon Mexican Jumping Beans (Time) 5 RFT: 10-8-6-4-2 Squat Cleans, 155/105 100-80-60-40-20 DU
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) Teams of 4 to 6 20 minute AMRAP 50 Meter Prowler Push 25# (push to 25m in driveway and back) 100 Meter Plate Carry (45/25#) 200 Meter Run (down and back in driveway 2 times) In a relay fashion, the teams form a …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Snatch Complex (Work up to a heavy set) 1 Hang Snatch Pull + 1 Hang Squat Snatch Metcon Metcon (Time) Partner WOD 5 rounds 20 HSPU 20 Cleans 155/105 then 5 rounds 20 Wallballs 20 Burpees Gymnastics Extra work if there is time. Metcon (No Measure) 7 …
CrossFit Allegiance – CrossFit Happy Birthday Josh Roberts! View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) With a running clock at the 0:00 5 min AMRAP 20/15 Cal Row 10 T2B at the 10:00 5 min AMRAP 15/10 Cal Row 15 KBS, 32/24kg at the 20:00 5 min AMRAP 20/15 Cal Row 10 …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat (Work up to a heavy set of 2) Back Squat (4×6, across) Metcon Metcon (Time) 5 RFT: 15 unbroken KB Push Press, 24/16kg 12 Unbroken KB Reverse Lunges, 24/16kg (6/side) 9 Unbroken KB Dead Lifts, 24/16kg *Each round must be completed as 36 unbroken reps, …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 30 Bar Facing Burpees 60 Cleans, 95/75 400m Run 30 Bar Facing Burpees 60 Thrusters, 95/75 400m Run 30 Bar Facing Burpees 60 Cleans, 95/75
CONTACT INFO
PARTNERS & FRIENDS
PROUDLY BUILT BY
PARTNERS & FRIENDS
PROUDLY BUILT BY