CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Cement Mixer (7 Rounds for reps) 7 rounds, On the 3:00: 400m Run 12 Toes to Bar ADV RX 5 MUEvery 3 minutes complete a round. Scaled: complete 20 situps. Extra work if you want an after WOD Metcon (No Measure) 1. Technique Work A. 3×3 Snatch […]
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 4 RFT: 5 Ring MU 10 Power Cleans (155/105#) 25 Wallballs (20/14#) Scaled MU: L3 5 C2B + 5 Ring Dips L2 5 PU + 5 GHD Dips L1 5 RR + 5 Box Dips OR GHD w/a band Metcon Metcon (No Measure) 6x20m Prowler
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3, for time: 100 – 75 – 50 Sit-ups Row Cals Floor Press (135/95#)100 reps of all three movements then 75 of all three and then 50 of all three.
CrossFit Allegiance – CrossFit Our Barbell for Boobs fundraising page is https://fundraise.barbellsforboobs.org/fundraiser/765130 For every $50 raised we give a free mammography away to someone that deserves to know. Thank you! View Public Whiteboard Weightlifting Front Squat (3×80%, 1×85%, 3×80%, 1×87%, 3X80%, 1×90%) Triple at 80%; Single at 85%; Triple at 80%: Single at 87%; Triple
CrossFit Allegiance – CrossFit Happy Birthday JimTuttle! View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) 5 Minute Window: 150 DU buy in –then– 12 Thrusters (95/65), 12 C2B PU Rest 5 Minutes 5 Minute Window: 100 DU buy in –then– 9 Thrusters (115/80), 12 T2B Rest 5 Minutes 5 Minute Window: 50 DU
CrossFit Allegiance – CrossFit 3 Weight Lifting Tips for today: 1. You SIT between sets. 2. DO NOT walk in front of someone about to lift. 3. You are suppose to have fun & laugh between sets : ) View Public Whiteboard Weightlifting Back Squat (5×80%, 1×85%, 5x 80%, 1×88%, 5×80%, 1×91%) Metcon Metcon (Time)
CrossFit Allegiance – CrossFit Happy Birthday Hank Parker Jr.! Also, this Saturday class is cancelled. We will be in Asheville competing. Sorry for any inconvenience. View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP x 25min 42 Box Jump (30/24) 42 Clean & Jerks 115/75 42 Wallballs (20/14) 42 Snatches
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2, AMRAP 28min: 6 Rope Climbs 6 plate pushes 45/35# 30 HSPU 40 Reverse Lunges ADV RX Legless Rope climbs Scaled Rope climbs = 5 pull-ups or Ring Rows per rope climb Plate push = Down the turf is
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat (1×3,1×1,1×3.1×1,1×3,1×1) A. 3 reps at 78% B. 1 rep at 83% C. 3 reps at 78% D. 1 rep at 85% E. 3 reps at 78% F. 1 rep at 87% Metcon Metcon (Time) 800m Run 100 DU 50 Wall Balls, 20/14* 100 DU 800m
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) 5 Minute Window… 30/25 Cal Row + 1 Rd of Cindy AMRAP Cleans, 155/105 -rest 5 mins- 5 Minute Window… 20/15 Cal Row + 2 Rds of Cindy AMRAP Cleans, 185/135 -5 min rest- 5 Minute Window… 15/10 Cal Row + 3 Rd