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CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 44-42-40-38-36 Weighted DB Lunges (50/35) Weighted Sit-ups (you choose the weight) ADV as written RX 35/20 *Split reps and one person working at a time. *lunges can be walking or in place, reverse or forward. *One DB in each hand. Metcon Metcon (No […]

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Clean + Hang Squat Clean + Squat Clean * (On the 90 Seconds x 5 Climbing) Metcon Clean Sheet (3 Rounds for reps) AMRAP 3: 10/7 Calorie Bike 9 Power Cleans (95/65) Rest 3 Minutes AMRAP 3: 10/7 Calorie Row 7 Hang Squat Cleans (115/80) Rest

CrossFit Allegiance – CrossFit Happy New Year! We have had a great year with lots of wonderful new members and many loyal long time members that make our community amazing. Thank you for being a part of CrossFit Allegiance. Eric and I are very thankful for each and every one of you. You all contribute

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Team of 4: 100 T2B 400 Meter Run 60 Cleans (175/115) 800 Meter Run 60 Cleans (175/115) 400 Meter Run 100 T2B RX 155/105 Fitness 135/95

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 Rounds: 21 Wallballs (20/14) 18 Alternating DB Snatches (50/35) 15 Burpees Weightlifting Jerk (Climbing) On the Minute x 10: 1 Push Jerk + 1 Split Jerk *Off the rack

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Squat Snatch (5 Sets climbing) 5 Sets, On the 2:00: 1 Hang Squat Snatch + Overhead Squat + 1 Squat Snatch + Overhead Squat Metcon Metcon (Time) Partner WOD: 4 Rounds 40/30 Calorie Row 30 Sit-ups 20 OHS 95/65 50’ Handstand Walk RX 50’ HSW = 6

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean & Jerk Complex (5 Sets: Hang Squat Clean Push Jerk Hang Squat Clean Split Jerk) (5 sets climbing) Hang Squat Clean Push Jerk Hang Squat Clean Split JerkSet 1: Minute 0 Set 2: Minute 3 Set 3: Minute 6 Set 4: Minute 9 Set 5: Minute

CrossFit Allegiance – CrossFit We have 3 classes: 8am 9am 10am. Please sign into class. 9am is full. There is not enough equipment and it is not safe to have more than 20 go at a time with this particular WOD. There are 10 spots left at 8 am and 8 spots left at 10am.

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) In Teams of 3 AMRAP 30: 8 Dumbbell Hang Clean and Jerks (50/35) 10 Medicine Ball Squat Jumps (20/14) 100m Run Switch Partners after Partner leaves for their 100m Run. DB Changes Arms After 4 Reps.

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Joker (Time) For Time: 1-2-3-4-5-6-7-8-9-10: T2B 10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155) ADV RX as written RX DL 185/125 Skill Work Squat Clean + Handstand Walk (Time) 10 Squat Cleans (60%) + 20′ Handstand Walk 8 Squat Cleans (68%) + 40′ Handstand Walk 6 Squat Cleans (75%) + 60′ Handstand