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CrossFit Allegiance – CrossFit Last week two scores did not count towards their team total because they did not put their tiebreak time in. One person was on the blue and one was on the red. Please put your tiebreak time in this week. Scores for week 19.3 are: Blue Team 34 and Red Team […]

CrossFit Allegiance – CrossFit Please sign into class. If no one is signed into a class 1 hour prior to the time it starts it will be canceled. Especially the first classes of the day and the last class of the day at 6:30pm. We can’t expect our coaches to go out of their way

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (1 x 3) 7 Sets: 1 Pausing Repetition (3s in bottom) Sets #1+2 – 70% Sets #3+4 – 73% Sets #5+6+7 – 76% Metcon Metcon (3 Rounds for reps) On Wednesday’s, we’ll lead into the Open with an “On the Minute” primer. The intention here

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Weightlifting Power Clean (Climbing) Min 0-2 10 Power Cleans Min 2 – 4 8 Power Cleans Min 4 – 6 6 Power Ceans Min 6 – 8 4 Power Cleans Min 8 – 10 2 Power Cleans It doesn’t have to be touch and go. Add weight

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) Alternating on the minute x 12 (6 Rounds) Minute 1: 6 Back squat Minute 2: 3 Front squat 65% of 1 RM Front Squat Metcon Metcon (Time) 1,000m Run or Row directly into… 5 Rounds: 10 CTB Pull-Ups 30 Air Squats Directly into… 1,000m Run

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3: 60/40 Calorie Bike, 75 Snatches, 75 Thrusters (75/55) 60/40 Calorie Bike, 60 Snatches, 60 Thrusters (95/65) 60/40 Calorie Bike, 45 Snatches, 45 Thrusters (115/80) 60/40 Calorie Bike, 30 Snatches, 30 Thrusters (135/95) 60/40 Calorie Bike, 15 Snatches, 15 Thrusters (155/105)

CrossFit Allegiance – CrossFit Team with the most members at Friday night lights gets extra points. Fiday night lights starts at 5pm. Also, if everyone on your team wears crazy socks your team will get extra points as well. View Public Whiteboard Metcon RX: Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell

CrossFit Allegiance – CrossFit Choose the WOD or goat day but we have no idea what tomorrow’s WOD will be so choose wisely ? View Public Whiteboard Metcon Metcon (20 Rounds for reps) Goat Day On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 Goat Day gives you an opportunity to

CrossFit Allegiance – CrossFit Moving into the third week of the open team Blue has pulled in a total of 129 points and team Red has pulled in a total of 127 points. Both teams got a zero for attendance. We had some awesome PR‘s this week. Blue this week you can thank Jim Tuttle

CrossFit Allegiance – CrossFit I forgot to mention that you have to sign into WODify on Friday even if you don’t do the open workout that day. This will allow you to go back in and Enter your score. This week it was totally my fault because I forgot to mention it. Moving forward this