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CrossFit Allegiance – CrossFit If anyone is interested in signing their kids up for a very well run soccer league, below is some information to check out. Eric and I started Julia and Lily in this league. We were very pleased with it on every level. The work ethic they preach, the positive reenforcement, the […]

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Snatch (9×1 across) On the Minute x 9: 1 Snatch Pull 1 Low Hang Power Snatch Metcon Lost Count (Time) Partner For Time: 50/36 Cal Bike 400 DU 3,000m Row 200 Wallballs (20/14)

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 4 Rounds For Time: 400m Run 21 KBS (24/16kg) 15 Sit-ups w/slam-ball(30/20#) 9 Front Squats (115/85) 3 Bar MU RX C2B Men’s push-up challenge winner

CrossFit Allegiance – CrossFit Happy Birthday Linda! View Public Whiteboard Weightlifting Shoulder Press 1×20 Bar 1×4 60% 1×3 70% 1×2 80% 1×1 85% 3×3 90% 2×5 80% Metcon Metcon (Time) Team of 3 For Time: 135 Back Squats (185/125) 135 HSPU 135 Deadlifts (185/125) 135 Push-ups Scale HSPU with DB push press *Back Squats are

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Team of 3 For Time: 105 Pull-ups 400m Run 60 Thrusters (95/65) 800m Run 60 Thrusters (95/65) 400m Run 105 Pull-ups Split reps and run together.

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (Stamina Squats) On the Minute x 12 (3 Rounds): Minute 1 – 6 Back Squats @ 65% Minute 2 – 4 Back Squats @ 70% Minute 3 – 2 Back Squats @ 75% Minute 4 – Rest Metcon Metcon (AMRAP – Rounds and Reps) Teams

CrossFit Allegiance – CrossFit View Public Whiteboard Warm-up (No Measure) Partner Warmup 2 Rounds Partner A (row progression) 5 Cal Row only arms, legs stay straight, tight back, good posture no leaning forward or bending at the hips 5 Cal Row arms with leaning forward and bending at the hips. Still no legs 5 Cal

CrossFit Allegiance – CrossFit View Public Whiteboard Warm-up (No Measure) 2 Rounds of: Partner A 200m Row 200m Run 10/8 Cal Bike Partner B 10 Hallow rocks 15 Sit-ups 20 Mountain climbers :30 sec plank -then- Quad pull Knee tuck Cherry pickers Butt kicks Metcon Metcon (Time) For Time: 3 Rounds 400m Run 10 Clean

CrossFit Allegiance – CrossFit Happy Birthday Patrick M! View Public Whiteboard Weightlifting Front Squat (Build to a heavy single (Baseline test)) Gymnastics Strict HSPU baseline 2018 (AMRAP – Reps) Max Strict HSPU (baseline test)If you don’t have HSPU put what you need under your head and make note of it to progressively reduce. Metcon Metcon

CrossFit Allegiance – CrossFit Happy Birthday Jonah! View Public Whiteboard Weightlifting Shoulder Press Bar x 20 1×4 50% 1×3 60% 1×2 70% 3×3 85% 2×5 75% Metcon Metcon (Time) ADV RX 30 Snatches (135/95) 10 Ring Muscle-ups 30 Clean & Jerks (135/95) 10 Ring Muscle-ups 30 Thrusters (135/95) 10 Ring Muscle-ups RX 30 Snatches (95/65)