CrossFit Allegiance – CrossFit
19.2 is underway. Just a few reminders and updates:
-Put your score in WODIFY if you want credit for your team.
– Perfect attendance gets you 3 points….again only if your score is in WODIFY.
-The team with the most members at Friday Night Lights during the theme weeks will get bonus points.
-Theme week 3 is Crazy socks Day & week 4 Is St. Patrick’s Day and we are adding CFA spirit for week 5.
Also, the money we raised for the open will go to the winning team in the form of 12 tickets to the event below.
Second Annual Carolina Beer Mixer will be on March 29 at Free Range brewing. The purpose of the event is to celebrate and remember Jennifer and Danny‘s daughter Miranda Eckard for what would’ve been her 22nd birthday. All money raised supports scholarships at East Lincoln High School and gifts to teens and families where Miranda received her treatments. Tickets cost $50 and include dinner and two beers. There will also be a silent auction.
Metcon
RX: Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
SCLD: Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:
25 Hanging Knee-raises
50 Single Unders
Squat Cleans*
*Round 1 – 15 @ 95# / 55#
*Round 2 – 13 @ 115# / 75#
*Round 3 – 11 @ 135# / 95#
*Round 4 – 9 @ 155# / 105#
*Round 5 – 7 @ 185# / 135#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
MSTRS: Crossfit Games Open 19.2 Masters (55+) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 115# / 65#
*Round 2 – 13 @ 135# / 85#
*Round 3 – 11 @ 155# / 105#
*Round 4 – 9 @ 185# / 125#
*Round 5 – 7 @ 205# / 145#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
Teen: Crossfit Games Open 19.2 Teens Scaled (Ages 14-15) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:
25 Hanging Knee-raises
50 Single Unders
Squat Cleans*
*Round 1 – 15 @ 65# / 45#
*Round 2 – 13 @ 85# / 65#
*Round 3 – 11 @ 105# / 75#
*Round 4 – 9 @ 125# / 85#
*Round 5 – 7 @ 145# / 95#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
