CrossFit Allegiance – CrossFit Warm-up Warm-up (No Measure) With Barbell 8 Hang Cleans 8 Front squats 8 push press 6 Hang clusters 10 RDL’s Stretch Weightlifting Metcon (Weight) ADV RX 5 Clusters (135/95) 3 Clusters (155/105) 1 Cluster (185/125) Rest 2:00 5 Clusters (155/105) 3 Clusters (185/125) 1 Cluster (205/135) Rest 2:00 5 Clusters (185/125) […]
CrossFit Allegiance – CrossFit Warm-up Warm-up (No Measure) 200m run Soldier walks Quadpull with toe touch 1 min bike PVC pass thru’s 10 shoulder press 5# plate front/side/across 15 Jumping jacks 15 DU 5 -10 hollow rocks on the bar (super man V-up) Gymnastics Metcon (AMRAP – Reps) 3 Rounds: 35% of Max Unbroken Strict
CrossFit Allegiance – CrossFit Happy Birthday Chris and Tom C! Gymnastics No scaling, Ring MU only or you can do MU skill work if you are interested. Metcon (AMRAP – Reps) 3 Rounds: 35% of Max Unbroken Muscle-ups 25% of Max Unbroken Muscle-ups 15% of Max Unbroken Muscle-ups *Rest as little as needed between unbroken
CrossFit Allegiance – CrossFit Happy Birthday Hank Parker! View Public Whiteboard Metcon Metcon (Time) Partner WOD ADV RX: Buy In: 800 Meter Run 5 Rounds: 20 Pull-ups 18 Squat Snatch (95/65) 16 HSPU Cash Out: 800 Meter Run Partner WOD RX Buy In: 800m Run 5 Rounds: 20 Pull-ups 18 Squat Snatch (75/55) 16 Push
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean and Jerk On the Minute x 9 (3 Rounds): Hang Squat Clean + Squat Clean + Split Jerk Minute 1 – 70% Minute 2 – 75% Minute 3 – 80% Rest 2:00 On the Minute x 3 (1 Round): Squat Clean + Split Jerk Minute 1
CrossFit Allegiance, CrossFit Allegiance – CrossFit Happy Birthday Neil! Our workout today is the very first CrossFit workout Neil ever did. He stopped after 2 rounds. Also don’t forget to buy a T-shirt for Mikey. Help Justin raise money for his son who was just diagnosed with leukemia. We’ve sold 15 Tshirts so far. View
CrossFit Allegiance – CrossFit Body fat test at CrossFit Allegiance this Sunday. Sign up asap at the link below. https://www.eventbrite.com/e/crossfit-allegiance-denver-body-composition-testing-tickets-35828710638 View Public Whiteboard Weightlifting Metcon (Time) For Time: 10 Power Snatches 115/75 8 Power Snatches 125/85 6 Power Snatches 135/95 4 Power Snatches 155/115 2 Power Snatches 185/125 RX 95/65, 115/75, 135/85, 145/95, 155/115 Push
CrossFit Allegiance – CrossFit Teens View Public Whiteboard Metcon Metcon (AMRAP – Reps) Max Strict Handstand Push-ups ADV RX as Written RX kipping HSPU Scaled Strict press 25# Metcon (No Measure) Quality reps, not for time 21-18-15-12-9 Weighted Abmat Sit-Ups (10#) Supermans Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 9 Hang cleans 30
CrossFit Allegiance – CrossFit Happy Birthday Brad May! Happy belated Birthday Lawson View Public Whiteboard Gymnastics Metcon (AMRAP – Reps) Max Strict Handstand Push-ups ADV RX as Written RX kipping HSPU Scaled Strict press 75/55 Metcon Undertow (Time) 5 Rounds: 200 Meter Run 30 Double Unders 9 Hang Squat Cleans (115/80) ADV RX as written
CrossFit Allegiance – CrossFit Our long time 5:30am member Justin Lincoln’s son Mikey was diagnosed on August 24th, 2017 with acute myelogenous leukemia at 11 months old. Mikey will be in the hospital for the next few months while he goes through treatment. If you are interested in helping support Mikey and his family you