CrossFit Allegiance – CrossFit Thank you to everyone who has signed up for our Battle of the Lake competition. We work really hard everyday and we put a lot of time and effort into our programming. We try to support and motivate you. We hope this competition gives you something to shoot for and have […]
CrossFit Allegiance – CrossFit Happy Birthday Leslie! Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3 AMRAP 25: 45/30 Cal Row 30 DB snatches 50/35 30 C2B 30 Burpees 30 Hang Cleans (135/95) 30 Push Jerks (135/95) 30 Clusters (135/95) RX DB (35/20) Bar (115/80)(Pullups)
CrossFit Allegiance – CrossFit Metcon Metcon (AMRAP – Reps) Teams of 3: 2 Rounds 3 Min: Max Deadlift 135/95 3 Min: Max Bench press 135/95 3 Min: Max Cal Bike Adv RX as written RX 95/65 *20 sec transition time between stations* *2 teams of 3 at each station*Please take note that even in a
CrossFit Allegiance – CrossFit Weightlifting Front Squat 3 Reps @ 80% 1 Rep @ 85% 3 Reps @ 80% 1 Rep @ 88% 3 Reps @ 80% 1 Rep @ 91% Metcon Metcon (5 Rounds for reps) 5 Rounds: Max Strict Press (2/3 Bodyweight) Max Strict Pull-Ups Rest 3:00 between rounds Extra work if you
CrossFit Allegiance – CrossFit Metcon Metcon (Time) RX For Time: 100 Double Unders 50 Abmat Sit-ups 25 Slamball Squat Cleans (30/20#) 80 Double Unders 40 Abmat Sit-ups 20 Slamball Squat Cleans (30/20#) 60 Double Unders 30 Abmat Sit-ups 15 Slamball Squat Cleans (30/20#) 40 Double Unders 20 Abmat Sit-ups 10 Slamball Squat Cleans (30/20#) 20
CrossFit Allegiance – CrossFit Please make sure you’re always signing up for class. It is very helpful for coaches and other members for many reasons. 5:30am and 6:30am people please make sure you sign up for class by 10:00 PM. Thank you! Weightlifting Hang Squat Snatch 6 Sets: 3 Hang Squat Snatches Set #1 –
CrossFit Allegiance – CrossFit Weightlifting Back Squat (1×2 89%) 5 Reps @ 80% 2 Reps @ 83% 5 Reps @ 80% 2 Reps @ 86% 5 Reps @ 80% 2 Rep @ 89% Metcon Dirty Thirty (Time) 30 Box Jumps (24″/20″) 30 C2B 30 KBS (24/16kg) 30 T2B 30 Push Presses (115/80) 30 Deadlifts (115/80)
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