PPLAdmin

CrossFit Allegiance – CrossFit If you are signed up for the OPEN and need to be judge please sign up for class! View Public Whiteboard Metcon Rx: Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap – If you finish under the […]

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) Goat Day On the Minute x 20: Odd – Movement 1 Even – Movement 2 FYI don’t do too much bar work on the rig. Save your hands just in case for the Open WOD this week.

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting 3-Position Power Clean + Split Jerk On the :90 Seconds x 6: 3-Position Power Clean + Split Jerk Set 1 Complex @ 60% Set 2 Complex @ 63% Set 3 Complex @ 66% Set 4 Complex @ 69% Set 5 Complex @ 72% Set 6 Complex @

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Snatch + Squat Snatch On the Minute x 10: 1 Complex Minutes 1-2 @ 60% Minutes 3-4 @ 65% Minutes 5-6 @ 70% Minutes 7-8 @ 75% Minutes 9-10 @ 75-80% Metcon Metcon (Time) For Time: 20 Burpee Box Jump Overs (24/20) 30 Power Snatches (95/65)

CrossFit Allegiance – CrossFit Happy Belated Birthday Melissa L! View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 5: 3 Deadlifts (225/155) 3 Kipping Handstand Push-ups 6 Deadlifts (225/155) 6 Kipping Handstand Push-ups 9 Deadlifts (225/155) 9 Kipping Handstand Push-ups … Continue to add (3) reps until cap is reached. ADV RX as

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Team of 3 400 Meter Run 63 Front Squats (115/80) 63 Burpees 400 Meter Run 45 Front Squats (115/80) 45 Burpees 400 Meter Run 27 Front Squats (115/80) 27 Burpees 400 Meter Run RX 95/65

CrossFit Allegiance – CrossFit Friday night lights will be from 5pm – whenever. Bring a chair, a snack and a cooler. View Public Whiteboard Metcon Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row Crossfit

CrossFit Allegiance – CrossFit If you signed up for the CrossFit Open Check your email for info on our 5 week challenge. Also, if you want to see our first Open workout announced and then performed by the pro’s get on your computer by 8pm tonight and go to https://games.crossfit.com/article/2018-reebok-crossfit-games-season-schedule/open View Public Whiteboard Metcon Metcon

CrossFit Allegiance – CrossFit Here is our Open Crew for CrossFit Allegiance Teams will be set up tonight. Thank you for signing up and being a part of this fun 5 week adventure we are about to have. Captains are Frankie, Shannon and Amy FRANKIE GONZALEZ JR SCOTT BENNETT DANE SONNENBERG MALACHI MCQUIEN LANNY NATOLI

CrossFit Allegiance – CrossFit View Public Whiteboard We still need 2 more team captains. We just need you to communicate with your team each week. Metcon Metcon (AMRAP – Rounds and Reps) Cash in 3 min on Bike Then AMRAP x 12 min: 15 Hang Power Cleans (135/95) 15 Chest to Bar Pull-Ups 60 Double