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CrossFit Allegiance – CrossFit Happy belated Birthday Donnie! View Public Whiteboard Weightlifting Jerk (10×3 across, 5-10# heavier than last week) Metcon Criss Cross (AMRAP – Rounds and Reps) AMRAP 15: 30 DU 15 Power Cleans (115/80) 30 DU 15 T2B RX 15 DU 15 power Cleans (95/65) 15 DU 15 T2B Extra Gymnastics Work Metcon […]

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30″ / 24″ Partner 2: 400m Run with sandbag, 45# / 25#This is a Partner WOD – Partner #1 will perform the work

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 person team For Time: 400 Meter Run 3 Rounds: 30 Deadlifts, 25 Hang Cleans, 20 Push Jerks (135/95) 400 Meter Run 2 Rounds: 30 Deadlifts, 25 Hang Cleans, 20 Push Jerks (135/95) 400 Meter Run 1 Round: 30 Deadlifts, 25 Hang Cleans, 20 Push

CrossFit Allegiance – CrossFit View Public Whiteboard Strength Snatch 9 min EMOM of: EMOM x 3 min – 3 Hang Snatches, climbing EMOM x 3 – 2 Hang Snatches, climbing EMOM x 3 min – 1 Hang Snatch Build throughout, finishing with a heavy single in the final minute of the EMOM. Metcon (No Measure)

CrossFit Allegiance – CrossFit Happy Birthday Josh R! View Public Whiteboard Metcon Annie on the Run (Time) 100 DU 50 Sit-ups 200m Run 80 DU 40 Sit-ups 200m Run 60 DU 30 Sit-ups 200m Run 40 DU 20 Sit-ups 200m Run 20 DU 10 Sit-ups 200m RunSingles 1 to 1

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Deadlift (8×2 climbing EMOM) Metcon Metcon (3 Rounds for reps) ADV RX 3 Rounds Min 1: 18/12 Calorie Bike Min 2: Rest Min 3: 15 Pistols (alternating) Min 4: 12 DB Snatches (50/35) Min 5: 9 T2B Min 6: 6 Ring Dips Min 7: Rest RX 3

CrossFit Allegiance – CrossFit Happy Birthday Maddy! View Public Whiteboard Weightlifting Back Squat 6 Reps @ 74% 4 Reps @ 79% 2 Reps @ 84% 6 Reps @ 76% 4 Reps @ 81% 2 Reps @ 86% 6 Reps @ 78% 4 Reps @ 83% 2 Reps @ 88% Metcon 2k Row (Time) Max Effort

CrossFit Allegiance – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 15 Air Squats with a 10-15# plate out in front 15 Reverse Lunges (no plate) :30 sec Clam shell Side Plank on both sides 15 Single leg bridges -then- Barbell warm-up Weightlifting Jerk (10×3 add 5-10# from last week (which was 65%))

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Team of 3 For Time: 100 HSPU 100 Cleans 155/105 -then- 5 Rounds 60/45 Cal Row 30 Burpees 150 DU RX 135/95

CrossFit Allegiance – CrossFit Happy 40th Jennifer T! View Public Whiteboard Weightlifting Overhead Squat Pausing Overhead Squat Build to a Heavy Set of 2 Pause for 3 seconds in the bottom of each repetition. Off the rack Metcon Metcon (Time) 4 Rounds For Time: 16/12 Cal Row 10 T2B 10 Single arm Overhead Dumbell Lunge