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CrossFit Allegiance – CrossFit View Public Whiteboard Gymnastics Metcon (2 Rounds for reps) Ascending Ladder for 5 Minutes: 2 Strict HSPU 2 Calorie Row 4 Strict HSPU 4 Calorie Row … Continue to Add (2) Rep to Each Movement Rest 2 Minutes Ascending Ladder for 5 Minutes: 2 Kipping Deficit HSPU (4″/3″) 2 Calorie Row […]

CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting Clean 6 sets 1 Clean Pull 1 Clean This does not need to be TNG. Build in Weight as you wish Every two minutes 0:00, 2:00, 4:00, 6:00, 8:00, 10:00 Suggested % to work off of are Sets 1-2: 70% Set 3-4: 75% Sets 5-6: 80%

CrossFit Allegiance – CrossFit View Public Whiteboard Fuller Circle (Time) Partner WOD For Time: 100 KBS 24/16kg 250 DU 4000m Row 250 DU 100 KBS 24/16kg ADV RX as Written RX KBS 16/12kg, 170 DU (85 each)

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD For Time: 30 Snatches (115/85) 600/500m Row 24 Snatches (135/95) 600/500m Row 18 Snatches (155/105) 600/500m Row 18 Rope Climbs 18 Snatches (155/105) 600/500m Row 24 Snatches (135/95) 600/500m Row 30 Snatches (115/85) 600/500m Row ADV RX as Written RX Cleans

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat 7 Sets of 1: 5-Pause Front Squat Set 1: 50% Set 2: 55% Set 3: 60% Set 4: 65% Sets 5-7: 65-75% NOTES: This 5-Pause Front Squat will help work on control and positioning at nearly every point during the movement The 5 pauses take

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (No Measure) 6 Rounds: 100′ Single DB Farmers Carry 50/35# (100 on the right and 100 on the left) 15 Cal any Machine 20 Second L-Sit or 20 sit-ups

CrossFit Allegiance – CrossFit Join Danny and Jennifer Eckard once again as they celebrate the life and spirit of their daughter Miranda at their Third Annual Carolina Beer Mixer! CrossFit Allegiance will be purchasing several tickets to donate for this cause. Please let us know if you are interested in going. The link is below.

CrossFit Allegiance – CrossFit View Public Whiteboard Gymnastics Metcon (AMRAP – Reps) AMRAP 7: 1 Pausing Strict HSPU 1 Strict HSPU 1 Kipping HSPU 1 Pausing Strict Pull-up 1 Strict Pull-up 1 Kipping Pull-up 2 Pausing Strict HSPU 2 Strict HSPU 2 Kipping HSPU 2 Pausing Strict Pull-ups 2 Strict Pull-ups 2 Kipping Pull-ups …

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat On the Minute x 10: 1 Pausing “One and One Quarter” Squat Sets 1-2: 50% Sets 3-4: 53% Sets 5-6: 56% Sets 7-8: 59% Sets 9-10: 62% Working a new movement today with the Pausing One and One Quarter Back Squat This movement is designed

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD For Time: 30 Snatches 10 Ring MU 30 Clean and Jerks 10 Ring MU 30 Thrusters 10 Ring MU Barbell: 135/95 Directly Into… 3 Rounds 100′ Single DB Overhead Walking Lunge (Change Arms at 25′, 6 mats) 30 Weighted Abmat Sit-ups 10 Deadlifts