Uncategorized

CrossFit Allegiance – CrossFit Happy Birthday Marcio! View Public Whiteboard Weightlifting Back Squat (4×2 85%) Metcon Upper Hand (AMRAP – Rounds and Reps) ADV RX AMRAP 20: 2 Rope Climbs 8 HSPU 50′ Walking Lunge RX AMRAP 20: 2 Rope Climbs 16 Push-ups 50′ Walking Lunge Scaled AMRAP 20: 2 Rope Climbs 12 DB Strict […]

CrossFit Allegiance – CrossFit View Public Whiteboard Brent finished 9 in the Region and 94th in the world! Weightlifting Snatch (65% 3×2) Overhead Squat (65% 3×3) Metcon Metcon (AMRAP – Reps) ADV RX Athletes training to compete in Regionals: Teams of 3: AMRAP 25: 100 Cal Row 50 Cleans (135/95#) 100 Cal Row 50 Cleans

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: Teams of 3 – Athlete completes full round before switching 12/9 Calorie Row 9 Box Jump-Overs (24/20″) 6 DB Thrusters (50/35#)

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 4 min AMRAP 3 -Push Press 135/95 16 – KBS (32/24) 35 – Double Unders – 4 minute rest – 8 min AMRAP 3 – Bar Muscle Up 16 – KBS (32/24kg) 35 – Jumping Lunges (8 e/leg) Rx plus: As written Rx:115/85, C2B pull-ups,

CrossFit Allegiance – CrossFit Happy Birthday Nancy! View Public Whiteboard Metcon Metcon (5 Rounds for reps) 5 Rounds Min 1: 5-10 T2B Min 2: 5-10 HSPU Min 3: 10 GHD’s Min 4: 10 Wallballs Min 5: 100m run total of 25 minutes

CrossFit Allegiance – CrossFit Happy 4 year CFA Anniversary to Amy! View Public Whiteboard Weightlifting Back Squat (60%/2 70%/2 75%/2 80%2 85%/2 90%/1) Metcon Metcon (Time) 5 Rounds: 6 Strict Pull-ups 8 Burpees 10 Deadlifts (185/135) 12 Sit-ups

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) AMRAP 3: 3 Power Cleans (95/65) 3 Front Squats 3 Push Jerks Rest 3:00 AMRAP 3: 3 Power Cleans (135/95) 3 Front Squats 3 Push Jerks Rest 3:00 AMRAP 3: 3 Power Cleans (155/105) 3 Front Squats 3 Push Jerks Metcon Metcon

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat (60%/2 70%/2 75%/2 80%2 85%/2 ) Metcon Metcon (Time) 21-15-9: Hang cleans 135/95 C2B Pull-ups Calorie Row Extra work if you want an after WOD Metcon (No Measure) 6 Rounds, NOT for time: :45 of easy Rowing 4 Ring Muscle-ups

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2, AMRAP 20: 12 Calorie Row 9 Power Snatches (75/55) 6 T2B *One athlete working at a time *Full round, then switch

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap CrossFit Games Open 17.5 Scaled (Time) 10 rounds for time of: 9 thrusters 65# / 45# 35 single-unders *40 minute time cap CrossFit Games Open 17.5