Uncategorized

CrossFit Allegiance – CrossFit Spring Break Schedule for next week. 3/27 Sunday- Closed, Monday/Wednesday – 5:30am, 6:30am, 8:30am, 5:30pm, 6:30pm Tuesday/Thursday – 5:30am, 8:30am, 5:30pm, 6:30pm, Friday – 5:30am, 6:30am, 8:30am no afternoon classes, Saturday 9:30am and Sunday 1-3pm View Public Whiteboard Weightlifting Power Snatch (Work up to a heavy set of 2) Metcon Metcon […]

CrossFit Allegiance – CrossFit Happy Birthday Jen Harpster! View Public Whiteboard Metcon Metcon (Time) 3 Rounds: 30 sit-ups 12 Thrusters (95/65) 3 Ring Muscle-Ups Skill Metcon (10 Rounds for reps) EMOMx10: 3 Ring Muscle ups

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 Rounds: 15 Pull-Ups 20 Box Jumps (24/20) 25 Air Squats 400 Meter Run

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 Rounds: 15 Pull-Ups 20 Box Jumps (24/20) 25 Air Squats 400 Meter Run

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon RX: CrossFit Games Open 16.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups Sc: CrossFit Games Open 16.4 Scaled (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 135# / 95# 55 Wall-Ball Shots, 20#

CrossFit Allegiance – CrossFit Happy Birthday Brent! View Public Whiteboard Metcon Metcon (AMRAP – Reps) Min 1: 200m run Min 2: Goat Repeat 5 times Mobility

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) With a running Clock: Mins 1 & 2: 400m Run + AMRAP OHS, 135/95 Min 3: Rest Mins 4 & 5: 35/25 Calorie Row + AMRAP Wall Balls, 20/14 Min 6: Rest Mins 7 & 8: 400m Run + AMRAP HSPU Mins 9:

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (1×3) Work up to a moderate set of 3 moderate Back Squats Metcon Metcon (Time) For time 15 Thrusters, 95/65 30 Calorie Row 90 Double Unders 30 Calorie Row 15 Thrusters, 95/65

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Snatch (EMOMx8min) Min 1: 1 rep @ 60# under PR Min 2: 1 rep @ 50# under PR Min 3: 1 rep @ 40# under PR Min 4: 1 rep @ 30# under PR Min 5: 1 rep @ 50# under PR Min 6: 1 rep @

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 5 RFT: 12 Wall Balls, 24/20 12 KBS, 24/16kg 200m Run