WOD

No WOD available

3/27/17

CrossFit Allegiance – CrossFit

View Public Whiteboard

Weightlifting

Front Squat (60%/2 70%/2 75%/2 80%2 85%/2 )

Metcon

Metcon (Time)

21-15-9:

Hang cleans 135/95

C2B Pull-ups

Calorie Row

Extra work if you want an after WOD

Metcon (No Measure)

6 Rounds, NOT for time:

:45 of easy Rowing

4 Ring Muscle-ups

3/25/17

CrossFit Allegiance – CrossFit

View Public Whiteboard

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2, AMRAP 20:

12 Calorie Row

9 Power Snatches (75/55)

6 T2B

*One athlete working at a time

*Full round, then switch

3/24/17

CrossFit Allegiance – CrossFit

View Public Whiteboard

Metcon

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

CrossFit Games Open 17.5 Masters 55+ (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Teens 14-15 (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 double-unders

*40 minute time cap

3/23/17

CrossFit Allegiance – CrossFit

View Public Whiteboard

Metcon

Metcon (Time)

Partner WOD FT:

4,000m row

2,000m run

Split reps, Switch when you want and both people can work at the same time. Do it in any order.

Skill

You can do the WOD OR SKill work

Metcon (10 Rounds for reps)

Goat

EMOMx20:

Even: one skill

Odd: one skill

3/22/17

CrossFit Allegiance – CrossFit

Happy Birthday Jenn Harpster!

No yoga this week.

View Public Whiteboard

Weightlifting

Clean and Jerk (60%/2 65%/2 70%/2 75%/2 80%/2)

Clean Pull (4×4 95%)

Metcon

Metcon (Time)

Partner WOD

3 RFT:

40/30 Cal Row

30 Pull-ups

20 Burpees

3/21/17

CrossFit Allegiance – CrossFit

This Saturday get accurate measurements of your body fat % and lean mass, a reference table showing you where you are and where you should be, calculations of your resting metabolic rate and total caloric burn…. all for only $45. Sign up below: This is open to the public so invite your friends.
Saturday
https://www.eventbrite.com/e/crossfit-allegiance-body-composition-testing-tickets-31612807759?aff=utm_source%3Deb_email%26utm_medium%3Demail%26utm_campaign%3Dnew_event_email&utm_term=eventurl_text
Sunday
https://www.eventbrite.com/e/crossfit-allegiance-body-composition-testing-tickets-31614772636?aff=utm_source%3Deb_email%26utm_medium%3Demail%26utm_campaign%3Dnew_event_email&utm_term=eventurl_text

View Public Whiteboard

Metcon

Metcon (Time)

ADV RX

25-20-15-10-5 of: Hang Snatches (75/55#)

50-40-30-20-10: Sit-ups

100-80-60-40-20: DU

RX

KBS in place of snatch 24/16kg

Scaled: DU is one to one

Metcon

Metcon (6 Rounds for reps)

EMOMx6:

8 DB Thrusters (50s/35s)

Scaled: (35/20)

3/20/17

CrossFit Allegiance – CrossFit

View Public Whiteboard

Weightlifting

Back Squat (4×3 80%)

Metcon

Cement Mixer (7 Rounds for reps)

7 rounds, On the 3:00:

400m Run

12 Toes to Bar

ADV RX 5 MU

3/18/17

CrossFit Allegiance – CrossFit

View Public Whiteboard

Metcon

Metcon (Time)

Partner WOD

Cash in- 2K Row

5 Rounds

30 Burpees

30 Air Squats

Split reps

3/17/17

CrossFit Allegiance – CrossFit

Happy Birthday Brent!

View Public Whiteboard

Metcon

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

CrossFit Games Open 16.4 and 17.4 Teens (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts

55 Wall-Ball Shots

55 Calorie Row

55 Handstand Push-ups

Boys 14-15 – 135# Deadlift + 14# Wall-Ball

Boys 16-17 – 185# Deadlift + 20# Wall-Ball

Girls 14-15 – 95# Deadlift + 10# Wall-Ball

Girls 16-17 – 125# Deadlift + 14# Wall-Ball

CrossFit Games Open 16.4 and 17.4 Masters 55+ (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 185# / 125#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Push Press, 95# / 65#

3/16/17

CrossFit Allegiance – CrossFit

Happy Birthday Stevi!

View Public Whiteboard

Metcon

Metcon (20 Rounds for reps)

“Goat Day”

EMOMx 20:

Odd: Movement 1

Even: Movement 2

FIND US ON FACEBOOK