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CrossFit Allegiance – CrossFit Choose which WOD you want to do or you can do both. One is a partner WOD and the other is individual. View Public Whiteboard Metcon Metcon (Time) 4 Rounds 10 Cleans 165/115 25 sit-ups 5 Burpees RX 135/95 Metcon Metcon (Time) Partner WOD “Don’t Let Go” ADV RX For time: […]

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 18 Snatches 4x100m Farmers Carry (Athlete A 100m) (Athlete B 100m) (Athlete A 100m) (Athlete B 100m) 30 Cleans 4x200m Farmers Carry (Athlete A 200m) (Athlete B 200m) (Athlete A 200m) (Athlete B 200m) 42 Push Jerks 100/80 Calorie Row *Split barbell reps

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat 2×4 @ 82% 2×3 @ 87% 2×2 @ 92% Metcon Triple Up (AMRAP – Rounds and Reps) AMRAP x 12 3 Thrusters (95/65) 3 T2B 3 Calorie Row 6 Thrusters (95/65) 6 T2B 6 Calorie Row 9 Thrusters (95/65) 9 T2B 9 Calorie Row ….

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner For Time: 140/100 Calorie Row 100 AbMat Sit-ups 60 Push-ups 100 AbMat Sit-ups 140/100 Calorie Row Strength Metcon (No Measure) 5 Supersets: 6 Tempo Chest to Bar Pull-Ups 9 Tempo Dumbbell Bench Press *5 second negative/lowering phase. Build to a heavy on the tempo

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Clean Build to Heavy 5-Rep Touch and Go Metcon High Roller (Time) 3 Rounds: 600 Meter Run 21 Hang Squat Snatches (75/55) RX Hang Squat Cleans Gymnastics Metcon (No Measure) Handstand Walk Practice Spend 15:00 of practice

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat 1×9 76% 1×9 80% 1×9 84% Metcon Metcon (3 Rounds for reps) AMRAP 3: 9/6 Calorie Bike 9 Power Cleans (115/80) Rest 3 Minutes AMRAP 3: 9/6 Calorie Row 7 Power Cleans (135/95) Rest 3 Minutes AMRAP 3: 100m Run 5 Power Cleans (155/105) RX

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Jerk (1 Rep max) Metcon Dirty Thirty (Time) 30 Box Jumps (24″/20″) 30 C2B 30 KBS (24/16kg) 30 T2B 30 Push Presses (115/80) 30 Deadlifts (115/80) 30 Wallballs (20/14) 30 Burpees 30 Double-Unders

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3 For Time (30 Minute Cap): 1 Mile Run 150/100 Calorie Row 100 Hang Cleans(135/95) 80 Front Squats (135/95) 60 Snatches (135/95) RX 115/65

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat 2×4 @ 79% 2×3 @ 84% 2×2 @ 90% Metcon Tread Water (Time) For Time: 2k Row 150 DU 10 Rounds of: 5 C2B 10 Push-ups 15 Air Squats RX 2k Row 200 Singles 10 Rounds of: 5 Pull-ups 10 Push-ups 15 Air Squats Optional

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD: 4 Rounds: 30 Deadlifts (185/125) 20 DB Strict Press 35/20# 400m Run *Split reps and run together* The strict press is with 2 DB together. ADV RX 50/30#OR as a team Row 800m split reps