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
CrossFit Allegiance – CrossFit Weightlifting Clean and Jerk On the Minute x 5 5 Touch and Go Power Clean and Jerks, across Goal 155/105 Metcon (AMRAP – Rounds and Reps) AMRAP 15: 15 Power Snatches (75/55) 30 Double Unders 15 Front Squat (75/55) 30 Double Unders
CrossFit Allegiance – CrossFit Metcon Metcon (Time) Partner Cash in : 30 bar MU 3 Rounds: 60 Wall balls (20/14) 60 Sumo Deadlift High Pulls (75/55) 30 Reverse Lunges back rack (75/55) 60 Push Presses (75/55) 60 Sit-ups ADV RX as written RX cash in: C2B * on the lunges each leg counts as one
CrossFit Allegiance – CrossFit Anyone up for a challenge? 1,000 over the bar burpees 52:41 Metcon 12 days of Christmas 2017 (Time) 1 Rope Climb 2 Push Jerks 135/95 3 Over the bar burpees 4 Box Jumps 5 Hang Power Cleans, 135/95 6 HR Push ups 7 Dead, 135/95 8 Abmat Situps 9 KBS, 32/24
12 days of Christmas WOD Read More »