2/21/18

2/21/18

CrossFit Allegiance – CrossFit

Here is our Open Crew for CrossFit Allegiance
Teams will be set up tonight. Thank you for signing up and being a part of this fun 5 week adventure we are about to have.
Captains are Frankie, Shannon and Amy
FRANKIE GONZALEZ JR
SCOTT BENNETT
DANE SONNENBERG
MALACHI MCQUIEN
LANNY NATOLI
STACEY NANCE
KATHERINE POWELL
GREGORY POWELL
JENN WARCOLA
CAMBELL VANDER HAAR
JILL OLINGER
DARIUS NOURI
JASON DENIS
JOSH ROBERTS
AMY PLONK
SHANNON FICHTER
NIKKI STEWART
JASON LEACH
MELISSA WOODS
TRENT GREENE
BRENT MILLER
JOHN QUILLA
JOEY QUILLA
ALYSON DENIS
NANCY TREADGOLD
EMMA FITZSIMMONS
DONNIE STEWART
MELISSA LIMA
KELLY NOURI
JAY PARKHURST
MADISON MARTIN
DEREK HALFORD
ADRIANNE GLEZEN
TOM COLLINS
RHONDA HALFORD
JENNIFER PRIDMORE
ELI JOY
NEIL GLEZEN
JENNIFER TAYLOR
BRUCE MUIR
COLBY WOLLAK
ERIC OLINGER

View Public Whiteboard


SO FAR WE HAVE A TOTAL OF 42 MEMBERS

Weightlifting

Overhead Squat (Build to a heavy set of 3 (off the rack))

Metcon

Metcon (AMRAP – Reps)

AMRAP 3

21/15 Calorie Row

21 Lateral Erg Burpees

Max Overhead Squats (75/55)

rest 3 minutes

18/13 Calorie Row

18 Lateral Erg Burpees

Max Overhead Squats (95/65)

rest 3 minutes

15/11 Calorie Row

15 Lateral Erg Burpees

Max Overhead Squats (115/80)

rest 3 minutes

12/9 Calorie Row

12 Lateral Erg Burpees

Max Overhead Squats (135/95)

ADV RX as written

RX 45/35, 75/55, 95/65 ,115/80

Optional Extra Strength Work

Squat Snatch

On the Minute x 9 (3 Rounds)

Minute 1 – 3 Reps @ 70%

Minute 2 – 2 Reps @ 75%

Minute 3 – 1 Rep @ 80%

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