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CrossFit Allegiance – CrossFit Link to Food Train for Jordan Calhoun and some details are below: https://mealtrain.com/w3d621 View Public Whiteboard Weightlifting Deadlift 3 Reps @ 70% 1 Rep @ 75% 3 Reps @ 70% 1 Rep @ 80% 3 Reps @ 70% 1 Rep @ 85% Metcon Partner Hang Nail (AMRAP – Rounds and Reps) […]

CrossFit Allegiance – CrossFit Link to Food Train for Jordan Calhoun is below https://mealtrain.com/w3d621 View Public Whiteboard Metcon Metcon (Time) Partner WOD 5 Rounds 200m Singe Arm Farmers Carry (Each partner does 50m on each arm) 20 Hollow Rocks 20 T2B 200m Run Split Reps and run together

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Metcon (5 Rounds for time) For Time: 10 Squat Cleans (45%) 8 Squat Cleans (55%) 6 Squat Cleans (65%) 4 Squat Cleans (75%) 2 Squat Cleans (85%) For Example: if your 1RM Clean of 300 lbs, your weights would go: 135-165-195-225-255 Use one barbell and change weights

CrossFit Allegiance – CrossFit Beer City Beatdown VI WODs have been released. The link is below. Check the WODs out and get your teams together. http://www.unbrokenseries.com/beatdown View Public Whiteboard Weightlifting Shoulder Press (5×3 climbing) no knee bend, all strict Metcon Metcon (AMRAP – Reps) 8 Rounds of 20 Seconds On / 20 Seconds Off: Strict

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Stamina Squating Alternating On the Minute x 12 (6 Rounds): 2 Front Squat 4 Back Squats Barbell: 75% of 3-Rep Max Back Squat Metcon Metcon (Time) ADV RX 3 Rounds: 400m Run 12 DB Snatches (70/50) 21 Single DB Squats (70/50) *DB Squats: You have the option

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 500m Row 12-9-6: Double DB Deadlifts Double DB Push Press 500m Row 12-9-6: Double DB Deadlifts Double DB Push Press 500 Meter Row Dumbbells: (35’s/25’s)

CrossFit Allegiance – CrossFit Jill and Cambell are competing at the Goddess Games tomorrow located at CrossFit NorthLake, 8721 Sidney Cir #500, Charlotte, NC 28269 Team name: Teenasters Schedule: 1st WOD 9:30am, 2nd WOD 10:40am, 3rd WOD 12:50pm, 4th WOD 2:30pm View Public Whiteboard 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1:

CrossFit Allegiance – CrossFit Congrats to Jordan Calhoun on the birth of his son Roman. We are so happy for you. We hope to meet him soon! View Public Whiteboard Metcon Metcon (Time) 4 Rounds For Time: 5 T2B 4/2 Bar MU 3 T2B 2/1 Bar MU Metcon Metcon (3 Rounds for reps) AMRAP 5:

CrossFit Allegiance – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) Upper Body: 1. Puppy Pose: 1 Minute https://www.youtube.com/watch?v=i1-bFRjloeI 2. Shoulder to Floor: 1 Minute https://www.youtube.com/watch?v=D0li2U56nO4 3. Wrist Stretches: 1 Minute Lower Body: 1. Couch Stretch: 2 Minutes Each Side 2. Pigeon Pose: 2 Minutes Each Side 3. Butterfly: 90 Seconds Metcon Metcon (AMRAP –

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Deadlift Heavy Set of 6 Deadlift Heavy Set of 4 Deadlift Heavy Set of 2 Metcon Metcon (AMRAP – Reps) AMRAP 7: Wallballs (20/14) On the Minute: 5 Deadlifts (225/155) *start with DL Metcon (Time) 4 person team 20 min AMRAP 8 Sled pushes (90/45) 60 calorie