CrossFit Allegiance – CrossFit Beatdown returns to the US Cellular Center in downtown Asheville October 7, 2017. 4-Person Team Competition has Rx, Scaled and Masters (40+) divisions. Teams can consist of All-Male, All-Female or Co-Ed (2 Female, 2 Male). $400 per team after August 6th ***Registration will remain open until they sell out – 60 […]
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30″ / 24″ Partner 2: 400m Run with sandbag, 45# / 25#This is a Partner WOD – Partner #1 will perform the work
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat (80% 5×5) Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Extra work if you want an after WOD Clean and Jerk (85% 3×1) 60% 3+1 65% 2+1 70% 2+1 75% 2+1 80% 2+1 85% 3×1
CrossFit Allegiance – CrossFit Happy Birthday Jen Warcola! View Public Whiteboard Metcon Metcon (Time) AMRAP 15min: 200m Run 15 T2B 12 Front Rack Reverse Lunges (115/80) 9 Ring Dips ADV RX as written RX (95/65) 9 Hand Release Push-ups Metcon You choose your workout based on if you need a recovery day. Above non-recovery and
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Push Press (80% 5×3) Metcon Metcon (AMRAP – Rounds and Reps) Ascending Ladder for 7 Min: 1 Power Clean (155/105), 30 DU 2 Power Cleans (155/105), 30 DU 3 Power Cleans (155/105), 30 DU Add (1) Power Clean per round 1 Round is PC + DU ADV
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) EMOMx10 Minutes 1-5: 4 Snatches Minutes 6-10: 6 Clean & Jerks You choose the weight. Your score is total weight between both movements Metcon Metcon (Time) Partner WOD For Time: 3 Rounds 40 Thrusters 75/55 40 Pull-ups 40 Burpees 50/40 cal row
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (80% 5×5) Metcon Metcon (Time) 5 RFT: 400m Run 15 Power Snatches (75/55) Extra work if you want an after WOD Metcon (3 Rounds for reps) Ring Muscle-ups: 3×80% unbroken rest :80 seconds
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 4 400m Run 100 Pushups 100 Pullups 400m Run 100 Squat Clean (135/95) 100 Deadlifts (135/95) 400m Run 100 cal Row 100 KBS 32/24kg 400m Run ADV RX as written RX (115/80) (24/16kg) Scaled (95/65) (24/16kg) Split reps however needed amongst team members.
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat (70% 3×5) Metcon Open Test 1 (AMRAP – Rounds and Reps) AMRAPx20min: 50 WB 50 DU 40 Box Jumps (24/20) 40 T2B 30 C2B 30 Burpees 20 Power Cleans (145/100) 20 Jerks (145/100) 10 Power Snatch (145/100) 10 Muscle-UpsScaled 20 Cleans (115/80) 20 Jerks (115/80)
CrossFit Allegiance – CrossFit View Public Whiteboard Core work Metcon (AMRAP – Reps) 3 Rounds Min 1: Max GHDSU Min 2: Rest Min 3: Max Hallow Rocks Min 4: Rest Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18 Teams of 3: 50m Farmers Carry (32/24kg) 30 Slamball overhead walking Lunges (30/20#) 200m Run ADV