Uncategorized

CrossFit Allegiance, CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (5×3 75% – not TnG) Metcon Metcon (5 Rounds for reps) 5 rounds of: Max Push Press, Bodyweight Max T2B 2 minute rest between rounds but no rest between movements. Unbroken means you can’t come off the bar on T2B and on […]

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 20 Min AMRAP: 20 KBS 24/16kg 20 Burpees 20 KBS 20 Box Jumps 24/20″ Split reps as needed

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat (3×3 across) Back Squat (3×3 across) Metcon Metcon (Time) 5 Rounds: 10 C2B 10 Power Cleans, 135/95 10 Front Sqauts, 135/95 10 Jerks, 135/95

CrossFit Allegiance – CrossFit Happy Birthday Krissy Jones! Cash out 43 slam balls. View Public Whiteboard Weightlifting Push Jerk (5×2, climbing) off the rack Metcon Metcon (Time) Partner WOD For time: Run 1 mile Then, 8 rounds of: 10 wallball 20/14 1 rope climb Run 800 meters Then, 4 rounds of: 10 wallball 1 rope

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Twister (3 Rounds for time) Running Clock… R1 at the 0:00 3 RFT: 10 Snatches, 95/65 10 Bar Burpee R2 at the 10:00 2 RFT 15 Snatches, 115/80 15 Bar facing Burpees R3 at the 20:00 1 RFT 30 Snatches, 135/95 30 Bar BurpeesThe Bar burpees are

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (Work up to a heavy set of 3) Metcon Metcon (5 Rounds for reps) 5 rounds NOT for time of:* Max unbroken reps of Power Cleans, Bodyweight – all reps must be TnG, no resting on the ground or at the hips. Resting in the

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Labor Day 1 (Time) Teams of 3: 3 rounds for time of: 100 Front Squats, avg body weight Labor Day 2 (AMRAP – Rounds and Reps) Partner WOD AMRAP 10, alternating after each complete round: 20/15 Cal Row 15 KB Swings (24/16)

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 5 Rounds: 800 Meter Run 60 Kettlebell Swings (32/24) 60 Pull-Ups Split reps and run together

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat (3×3, across) Back Squat (3×3, across) Metcon Mexican Jumping Beans (Time) 5 RFT: 10-8-6-4-2 Squat Cleans, 155/105 100-80-60-40-20 DU

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) Teams of 4 to 6 20 minute AMRAP 50 Meter Prowler Push 25# (push to 25m in driveway and back) 100 Meter Plate Carry (45/25#) 200 Meter Run (down and back in driveway 2 times) In a relay fashion, the teams form a