CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3: 600 Meter Run 100 Power Snatches (75/55) 30 HSPU 600 Meter Run 75 Power Snatches (95/65) 45 HSPU 600 Meter Run 50 Power Snatches (115/80) 60 HSPU 600 Meter Run ADV RX as written RX push-press your snatch weight but your # […]
CrossFit Allegiance – CrossFit Happy Birthday Adrianne! View Public Whiteboard Weightlifting Clean and Jerk (5×1) 60% 1×2 65% 1×2 70% 1×2 75% 5×1 Metcon Metcon (Time) 3 RFT: 10 C2B 10 Front Squats (165/110) 10 Burpees ADV RX as written RX 135/95
CrossFit Allegiance – CrossFit Happy Birthday Jennifer T! View Public Whiteboard Metcon Metcon (Time) Partner WOD 3 Rounds: 100/70 Calorie Row 200 Double Unders 100 Meter Farmers Carry (32/24kg) Split reps both partners Farmers Carry for 100m Mobility Metcon (No Measure) 2 Rounds is 1 min frog stretch 1 min glute stretch 1 min rollout
CrossFit Allegiance – CrossFit Happy Birthday Karina! Fri, September 22, at 5:30 PM – 9:00 PM EDT Olympian and 2 time Olympic Head Coach, Michael Cohen will be at CFA putting on a seminar. He has been active in the sport of Olympic Weightlifting for over 45 years as both an athlete and a coach
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) EMOMx8 3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105) ADV RX as written RX 135/95You can do 2 Power cleans + 1 squat clean + 2 Front Squats + 1 Thruster jerk + 2 Push Jerks Metcon Metcon (3 Rounds for
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Hang Snatch (3×3 70%) Overhead Squat (3×3 70%) Metcon (Time) For Time: 21-15-9 SDLHP (95/65) Push Press (95/65) Lateral Burpees Over the Bar
CrossFit Allegiance – CrossFit This weekend we have some brave ladies competing. It’s fun to go and support them and appreciated. Amy is competing tomorrow at 9:45 10:40 and 12:45 at CrossFit North Lake in The Goddess Games . Also on Sunday we have two teams competing Hillary & Jenn T and Stacey & Shannon
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat (5×4 85%) Metcon Metcon (Time) Partner 3 RFT: 1000 Meter Row 24 Burpees 40 Box Jumps (24/20)
CrossFit Allegiance – CrossFit Happy Birthday Nick! View Public Whiteboard Metcon Metcon (Time) Partner WOD 2 Rounds: 50 Deadlifts (185/135) 100 Wallballs (20/14) 150/100 Calorie Row ADV RX as written RX 155/105 Optional Extra Strength Work Push Press (5×5 70%)
CrossFit Allegiance – CrossFit Just a reminder no 4pm class today Thursday and Friday. View Public Whiteboard Weightlifting Power Clean (70% 5×5) Push Jerk (70% 5×5) Metcon Metcon (Time) For Time: 15-10-5 KBS (32/24kg) T2B 800 Meter run 5-10-15 KBS (32/24kg) T2B