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CrossFit Allegiance – CrossFit Happy Birthday Karina and Todd M! View Public Whiteboard Metcon Metcon (Time) ADV RX (D-Ball 60/40) Partner WOD 4 Rounds: 400m Run with D-ball 20 D-ball shoulder toss 30 Walking lunges with D-ball on shoulder 20 AbMat sit-ups with D-ball RX (D-ball 40/30)

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) ADV RX 3 Rounds MIn 1: 15 Deadlifts (225/155) Rest 1 min Min 2: 10 C2B Rest 1 min MIn 3: 18/12 Cal Bike Rest 1 min Min 4: 18/12 Cal Row Rest 1 Min RX 155/105 and Pull-ups

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat All Sets completed “On the 2:00” 6 Reps @ 72% 4 Reps @ 77% 2 Reps @ 82% 6 Reps @ 74% 4 Reps @ 79% 2 Reps @ 84% 6 Reps @ 76% 4 Reps @ 81% 2 Reps @ 86% Metcon Metcon (Time)

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting wk1: Jerk (10×3 65%) We are starting a 5-6 week strength program. I am listing it as Jerk so you can choose Split or Push but should also log it under whichever movement you choose so you have the data saved. This week we will start at

CrossFit Allegiance – CrossFit Happy Birthday John! View Public Whiteboard Metcon Metcon (Time) ADV RX Teams of 3 For Time (30 Minute Time Cap): 250 Clean and Jerks* *On the 0:00, 5:00, 10:00, 15:00, 20:00: 45/30 Calorie Row 30 Toes to Bar Weight Climbs Every 50 reps: Weight 1 – 95/65 Weight 2 – 115/80

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Floor Press (Build to a heavy set of 7) Metcon Metcon (AMRAP – Rounds and Reps) ADV RX AMRAP x 15 20 KBS (24/16kg) 20 Wallballs (20/14#) 15 Deadlifts (225/155) RX AMRAP 15: 20 KBS (24/16kg) 20 Wallballs (20/14#) 15 Deadlifts (155/105)

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Partner rowboat (Time) Partner WOD 3RFT: 500m Row 400m Run Rest 3:00 between rounds Partner A starts on the row while partner B starts on the run then switch. One round is complete once both run and row. The 3:00 rest starts when the last person finishes.Non

CrossFit Allegiance – CrossFit Happy Birthday Joe! View Public Whiteboard Weightlifting Back Squat 6 Reps @ 70% 4 Reps @ 75% 2 Reps @ 80% 6 Reps @ 75% 4 Reps @ 80% 2 Reps @ 85% All Sets completed On the 2:00 Metcon Metcon (Time) 25 Push-ups 50 Sit-ups 200m Run 20 Push-ups 40

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 5: 20 DU, 2 Kipping Handstand Push-ups 20 DU, 4 Kipping Handstand Push-ups 20 DU, 6 Kipping Handstand Push-ups RX AMRAP 5: 20 DU, 2 Push Press 95/65 20 DU, 4 Push Press 95/65 20 DU, 6 Push Press 95/65

CrossFit Allegiance – CrossFit Happy Birthday Melissa H! View Public Whiteboard Weightlifting 3 Position Squat Clean & Jerk (65-75% 5×1 Across) https://www.youtube.com/watch?v=fNFdAxnKZIo Pockets/knees/below knees Metcon Metcon (Time) Partner 4 Rounds For Time: 80 Air Squats 60 Sit-ups 40/30 Calorie Row