CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Snatch (85% 3 Sets offf 2) 60%/2 70%/2 75%/2 80%/2 (85% 3×2) Weightlifting Metcon (Time) Partner Jackie 2,000m Row 100 Thrusters (45/35#) 60 Pull-ups Please do not drop the bar
CrossFit Allegiance – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 20 Jumping jacks 5 Burpees 5 air squats (pause and hold bottom position for 3 seconds) 20 DU or singles -then- 2 Rounds: 10 Lunges 5/leg 20 sec plank -Then- Soldier walks Quad pull toe touch Butt kicks Metcon Annie on the Run (Time)
CrossFit Allegiance – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m jog 1 lap around the building Butt Kicks Soldier walks Quad pull – Toe Touch 2 Rounds: 10 Reverse Lunges w/ Rotation 10 Lateral Lunges 5/ side 10 lateral leg swings 5/side 10 single arm Russian KBS 5/arm Weightlifting Back Squat (95% 1×1)
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) AMRAP 4: 27 Hang Cleans (135/95) 27 Wallballs (20/14#) 27 Calorie Row Rest 4:00 AMRAP 4: 21 Hang Cleans (135/95) 21 Wallballs (20/14#) 21 Calorie Row Rest 4:00 AMRAP 4: 15 Hang Cleans (135/95) 15 Wallballs 15 Calorie Row Metcon (10 Rounds
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat 60% 1×2 70% 1×2 75% 1×2 80% 1×2 85% 1×2 90% 2×1 Metcon Metcon (Time) Partner WOD 4 Rounds: 36/24 Calorie Row 30 Box Jump Overs (24/20″) 24 T2B 18 DB Front Squats (50’s/35’s) ADV RX as written RX FS (35/20#)
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 24 Team of 3: 75 DU 30 Push-press 75/55 30 T2B 30 Front Squats 75/55
CrossFit Allegiance – CrossFit Workout is at our new location today. 615N HWY 16, 3 doors down from Dunkin’ Donuts (the green awning). Our members are by far the best. Everybody pitched in with the move. We can’t thank you enough for always being awesome! View Public Whiteboard Weightlifting Back Squat (95%1×1) 60%/2 70%/2 75%/2
CrossFit Allegiance – CrossFit View Public Whiteboard Core work Metcon (AMRAP – Reps) Tabata sit-ups Hollow Rock Metcon Metcon (Time) Partner WOD 40-30-20 KB DL 24/16kg Ring pullupes Scaled KB DL 16/12kg Scaled Pullups = RR
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) Partner WOD 0:00-10:00: 1 Mile Run (Partner A runs 400 then partner B runs 400) Repeat to total 1 mile Max HSPU in remaining time 10:00-13:00: Rest 13:00-20:00: 800 Meter Run (Partner A runs 400 than B runs 400) Max Lunges in remaining
CrossFit Allegiance – CrossFit View Public Whiteboard Strength Metcon (AMRAP – Reps) Tabata push-ups 20 seconds on 10 seconds off for 8 rounds Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP x 20 20 Wallballs 20/14 20 Burpee Box Jump (24/20″) 20 Toes-to-Ring 20 DB Front Squats (50’s/35’s)