3/12/15
Main – CrossFit View Public Whiteboard Metcon 5k Row with MU (Time) 5K Row for time* * Every 3 minutes complete 3 Muscle ups Scaled: 3 C2B 3 PU 3 ring rows
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- crossfitallegiance1@gmail.com
- 615 NC-16 Business, Denver, NC 28037
Uncategorized
3/11/15
Main – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) “TABATA” 20 Seconds of Work, 10 Seconds of Rest for 8 Rounds of: -Row for Calories -Ring Dips -Abmat Sit-Ups -Wallballs 30/20# *Complete all 8 rounds before moving to next movement Score is the total reps completed during all 32 intervals.
3/10/15
Main – CrossFit View Public Whiteboard Gymnastics Metcon (8 Rounds for reps) EMOMx8: EVEN: 50′ unbroken Handstand Walk (Width of the Black mat or rack is 50′) ODD: 16 Pistols RX is only if you are able to do as prescribed for 8 minutes Metcon Metcon (Time) 4 RFT: 12 Jerks, 135/95 12 Box Jumps,
3/9/15
Main – CrossFit Sign up for class. View Public Whiteboard Weightlifting 2 Push Presses + 1 Split Jerk (Even min only x 14 min (EOMOM 7×1)) Metcon Metcon (Time) 3 RFT: 20 GHDSU 15 Hang Power Cleans, 135/95 10 1-arm KB Snatch, 24/16kgAfter WOD 57 sit-ups for Starr’s Birthday!
Saturday
Main – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 800m Run Cash-in: 3 RFT: 50 Sit-ups 50 Medball Cleans 50 KBS 800m Run Cash-out Clock does not start until last person comes in from 800m cash-in
OPEN 15.2
Main – CrossFit SIGN up for class by 10:30pm tonight. We have to organize the judges for tomorrow. Thank you. HAPPY 32ND BIRTHDAY KIM LONG! View Public Whiteboard Weightlifting Open 14.2 (AMRAP – Reps) From 0:00 to 3:00 2 Rounds of: 10 Overhead Squats (95/65) 10 Chest-to-Bar Pull-Ups From 3:00 to 6:00 2 Rounds of:
3/5/15
Main – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) Conditioning 3 Minutes: Row for Calories 3 Minutes: Squat jumps with slam ball 30/20# 2 Minutes: Row for Calories 2 Minutes: Squat jumps with slam ball 30/20# 1 Minute: Row for Calories 1 Minute: Squat jumps with slam ball 30/20# Skill Metcon (12 Rounds
3/4/15
Main – CrossFit Happy 41st Birthday Amy Plonk! View Public Whiteboard Metcon Metcon (7 Rounds for reps) EMOM x 7 min 7 Chest to Bar Pull-Ups + 7 Wallballs (30/20) Metcon Metcon (Time) 41 OHS 75/55 41 Slamballs 30/20 41 sit-ups 41 push-ups 41 KBS 32/24kg
3/3/15
Main – CrossFit Please NOTE: AFTERNOON SCHEDULE for NOW ON IS 4PM, 5:30PM, AND 6:30PM CLASS. PLEASE SIGN IN! View Public Whiteboard Weightlifting Floor Press (7×3) Metcon Metcon (Time) For Time: 100 Double Unders, 50 Air Squats 80 Double Unders, 40 Air Squats 60 Double Unders, 30 Air Squats 40 Double Unders, 20 Air Squats
3/2/15
Main – CrossFit Please NOTE: AFTERNOON SCHEDULE for NOW ON IS 4PM, 5:30PM, AND 6:30PM CLASS. PLEASE SIGN IN! View Public Whiteboard Weightlifting Back Squat (7×3) Metcon Metcon (AMRAP – Rounds and Reps) With a running clock… A. AMRAP 5 min 12 Box Jump Overs, 24/20″ 12 Bar Facing Burpees 12 Front Squats, 135/95 Rest