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CrossFit Allegiance – CrossFit 5:30am please wear something bright. No one that works down that block is expecting us to be running down the road especially in the dark. View Public Whiteboard Metcon Metcon (Time) For Time: Cash-in 1 mile run 30 KB Swings (32/24kg) 20 Burpees 1 mile run is Cross-over our neighbors parking […]

CrossFit Allegiance – CrossFit Happy Birthday Samantha! Also, Good article below about 5 Ways to Get A Better Finish in the Snatch http://www.catalystathletics.com/article/2072/5-Ways-to-Get-A-Better-Finish-in-the-Snatch/?mc_cid=f779c72001&mc_eid=2c2d035871 View Public Whiteboard Jennifer Pridemore Weightlifting Snatch (3×2 65-70%) Back Squat (70% 3×3) Metcon Metcon (Time) Partner WOD 4 Rounds 120 DU 60/50 Calorie Row 30 OHS (115/80)

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3 For Time: 400m Run 90 Box Jump Overs (24/20″) 90 Power Snatch (75/55) 90 Push-ups 90 Power Snatch (75/55) 90 Box Jump Overs (24/20″) 400m run

CrossFit Allegiance – CrossFit Happy Birthday Tim! View Public Whiteboard Warm-up Bike for 1 min or Row 250m 2 Rounds 10 hollow rocks 10 bridges 10 flutter kicks 10 super mans 30 sec plank -then- 5# plate arm raises—- Front/side/across PVC pass throughs Hip stretch/soldier walks/quad pulls Gymnastics Metcon (AMRAP – Reps) Max Reps of

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: 30/25 Calorie Row 20 Push-ups 10 Deadlifts (245/165) Metcon Metcon (No Measure) Each Station is 5 minutes Run 200m Stretch hamstrings & glutes Bike 1 min Quads & calfs Run 200m Hip stretch Bike 1 min Rollout

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (Work up to a heavy single) Metcon Metcon (3 Rounds for reps) AMRAP 4:00: 400m Run 15 Burpees Over Bar Max Power Cleans (135/95) Rest 4:00 AMRAP 4:00: 400m Run, 10 Burpees Over Bar Max Power Cleans (155/105) Rest 4:00 AMRAP 4:00: 400m Run 5

CrossFit Allegiance – CrossFit Happy Birthday Bruce! Happy Birthday Adam! The Meltdown ends this Wednesday. Please see me for your final weigh in : ) The Body Composition testing truck will be here this weekend. If you are interested in taking your body fat % or retaking it sign up at the link below. https://www.eventbrite.com/e/crossfit-allegiance-body-composition-testing-tickets-33434205609?aff=utm_source%3Deb_email%26utm_medium%3Demail%26utm_campaign%3Dnew_event_email&utm_term=eventurl_text

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat (85% 3×1) 60% 1×2 70% 1×2 75% 1×2 80% 1×2 85% 3×1 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 25 Teams of 3: 10 Front rack DB Reverse Lunges (5/side) 50/35# 10 DB Push Press 50/35# 10 Squat jumps W/1 DB 50/35# 200m

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 25 200m run 5 Burpees 10 Wallballs 20/14# Partner A completes a round then partner B completes a round.The run is worth 1 rep

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Snatch (85% 3 Sets offf 2) 60%/2 70%/2 75%/2 80%/2 (85% 3×2) Weightlifting Metcon (Time) Partner Jackie 2,000m Row 100 Thrusters (45/35#) 60 Pull-ups Please do not drop the bar