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CrossFit Allegiance – CrossFit If you haven’t already please sign up for the Open the link is below. There is a scaled division and RX division. We highly recommend everyone giving it a try. We are all in it together and the more members that sign up the more fun it is. https://games.crossfit.com Also if […]

CrossFit Allegiance – CrossFit If you would like to take the judges corse to help judge our members doing their open workouts it cost $10 and anyone can do it. The link is https://oc.crossfit.com/course?id=13 View Public Whiteboard Metcon Metcon (AMRAP – Reps) Team of 2: 3 Rounds: 400m Run 40 Snatches (95/65) 40 Pull-ups ADV

CrossFit Allegiance – CrossFit View Public Whiteboard https://games.crossfit.com/ It starts Feb 22 cost $20 Weightlifting Clean and Jerk (Build to a heavy single) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10: 50 Lateral Barbell Burpees 100 DU 30 Clusters (115/80) ADV RX as Written RX 95/65 Extra Gymnastics Work Metcon (No Measure) 5 Rounds

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 50 Walking Lunges 50 Sit-ups 200m Run rest 5 minutes 25 Dumbbell Walking Lunge (50’s/35’s) 50 Sit-ups 200m Run rest 5 minutes 50 Walking Lunges 50 Sit-ups 200m Run ADV RX as written RX 35/20# DB is the only change

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Overhead Squat (Build to a heavy set of 10) Metcon Metcon (AMRAP – Rounds and Reps) ADV RX AMRAP 18: 18/12 Calorie Bike 15 Wallballs (20/14) 12 Dumbbell Snatches (50/35) 9 T2B RX AMRAP 18: 18/12 Calorie Bike 15 Wallballs (20/14) 12 Dumbbell Snatches (35/25) 9 T2B

CrossFit Allegiance – CrossFit View Public Whiteboard What is the CrossFit Open. Sign up today at: https://games.crossfit.com/ Gymnastics Metcon (AMRAP – Reps) 4 Rounds (total of 8 minutes) Every Other Minute – :30 Sec Max HSPU Push Press (5×3 across) Alternate for HSPU Metcon Metcon (Time) Partner WOD 100/70 Calorie Row 80 Kettlebell Swings (32/24kg)

CrossFit Allegiance – CrossFit Congratulations to everyone that competed. We had some pretty awesome moments all around. Everyone did amazing and pushed themselves to their limit. We hope you all had fun. Thank you to all of our Sponsors and Volunteers. We couldn’t do this without you. We have an amazing community. You should all

CrossFit Allegiance – CrossFit NO OPEN GYM TODAY. We will be setting up for Battle of the Lake. : ) Sorry for the inconvenience. Volunteers we will see you at 6:30am Saturday. Our members can park at the Eye Dr. next door or in the BACK parking lot of the Pediatrician. Our driveway will be

CrossFit Allegiance – CrossFit Happy Birthday Dustin! Metcon Metcon (AMRAP – Reps) 5 Rounds 1 Minute Bike Calories 1 Minute Rest 1 Minute Calorie Row 1 Minute Rest 1 Minute GHD sit-ups 1 Minute Rest

CrossFit Allegiance – CrossFit Weightlifting Thruster Build to a Heavy Set of 3 from Rack No Jerk Metcon Metcon (Time) Partner WOD 10 Rounds: 20/15 Calorie Row 10 Thrusters (115/80) Each person does 5 rounds for a total of 10 rounds. Athlete A rows and Athlete B can start rowing as soon as A physically