8/4/15
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Squat Clean (EMOMx10: 3 Squat Cleans) Metcon Metcon (Time) 3 RFT: 400m Run 12 Buprees 15 T2B
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WOD
8/3/15
CrossFit Allegiance – CrossFit Happy 39th Birthday Jennifer Warcola View Public Whiteboard Weightlifting Front Squat (Work up to heavy rep) Metcon Metcon (Time) 3 rounds for time of: 100 double-unders 7 hang clean, 155/105 ADV RX 185/115
6/4/15
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon 1: Metcon (Time) 4 RFT: 25 Cal Row 3 Rope Climbs, 15′ 12 KB 1-arm Snatch, 32/24 (6/side) Front Squat (3×8)
6/3/15
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Deadlift (1RM) Metcon Metcon (Time) 30 Deadlifts for time at 75% DL max today. *OTM 20 Double Unders Scaled 50 singles
Wednesday, May 13, 2015
Weightlifting Back Squat (3×3) Metcon Bode (Time) 5 RFT: 11 Power Snatches, 95/65 12 HSPU
Wednesday, May 13, 2015 Read More »
5/13/15
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (3×3) Metcon Bode (Time) 5 RFT: 11 Power Snatches, 95/65 12 HSPU
5/12/15
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 2 Rounds of: 800m Run 20 OHS, 115/80 20 GHDSU Rest 1 minute 2 Rounds of: 15 GHDSU 50 Double Unders 10 SDHP, 115/80 Rest 1 minute 2 RFT: 30 Double Unders 10 SDHPU, 115/80 20 Box Jump Overs, 24/20″ Same weight across
5/11/15
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 25 Back Squats – use a rack 25 Cleans 25 Push-ups 25 Deads Men use 185 lbs. Women use 125 lbs.
Saturday
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD: 5 RFT 200 Meter Run 20 Burpees 20 Deads 185/125 20 Slam balls 30/20 Run together and split the reps
5/8/15
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Squat Clean (5×3, across) Weightlifting Back Squat (3×3) Metcon Metcon (Time) 4 rounds for time of: 25-calorie row 16 chest-to-bar pull-ups 9 strict handstand push-ups 25 minute time cap!
