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CrossFit Allegiance – CrossFit Happy Birthday Dan L! View Public Whiteboard Warm-up Warm-up (No Measure) 200 m run 2 Rounds 5 goblet squats 5 KBS 5 one arm KB press/arm 5 single leg KB DL/leg 5 inch worms -then- 2 Rounds 10 OHS PVC 10 pass throughs -then- :30 Pigeon stretch/leg 10 bridges 5 leg […]

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 4 person team: Run 400m 200 Wallballs (20/14#) Run 400 200 Sumo Deadlift high pull (75/55#) Run 400 200 Push Press (75/55) Run 400

CrossFit Allegiance – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m run 40m high knee skips 40m butt kicks 40m grapevine -then- 20m soldier walks 20m walk on balls of feet 20m quad-pull/toe-touch 20m knee tucks 20 ankle rolls/foot 20 arm circles/arm -then- grab a bar or PVC and go through 2 rounds of

CrossFit Allegiance – CrossFit View Public Whiteboard Warm-up Together Warm-up (No Measure) 400m jog 2 rounds: 3 DB press, 3 DB FS, 3 DB thrusters -then- 2 rounds: 5 skater squats :30 pigeon pose/leg 5 straight leg raises/leg 5 bridges 5 hip flexion Metcon Metcon (No Measure) Each station is 5 minutes. Repeat whichever stretch

CrossFit Allegiance – CrossFit Happy 12th Birthday Julia! View Public Whiteboard Warm-up Warm-up (No Measure) Together as a class: 200m Jog + 1 Lap KB Waiter Carry/Arm (Light) 5 KB Goblet Squats 5 Single Leg KB DL/Leg 5 Bottoms Up KB Press/Arm + 2 Rounds 10 Alt Plank Shoulder Taps 10 PVC pass throughs Front

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) AMRAP 3: Run 400m Power Snatch (95/65) Rest 3:00 AMRAP 3: Run 400m Power Snatch (115/80) Rest 3:00 AMRAP 3: Run 400m Power Snatch (135/95)Score is # of snatches each round. Gymnastics Metcon (Time) 12 Muscle-ups 30 Kipping HSPU 8 Muscle-ups 20

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Back Squat (1×1 87%) 77% 1×5 83% 1×1 77% 1×5 85% 1×1 77% 1×5 87% 1×1 Metcon Metcon (Time) 5 Rounds: 9 Power Cleans (135/95) 15 Push-ups 21 Squats 200 Meter Run

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 4 Rounds 30 Wallballs (20/14#) 30 Burpee Box facing Jumps Overs 30 Push Press (75/55) 30 pull-ups Split reps

CrossFit Allegiance – CrossFit This WOD is in honor of all the pregnant ladies at CFA. We have 3 that are right around the corner from their big day and one that is in her first trimester. If you are interested in chipping in for a gift we will leave an envelope on the speaker.

CrossFit Allegiance – CrossFit You’re Invited! Private Cooking Class at the Home of Miranda Morales Saturday, May 20 6:00 p.m. $45 per person Dr. Jodie’s Cooking For Life has prepared a special, hands-on cooking class and menu for CrossFit Allegiance members. Menu Garlic Vinaigrette over Greens Chicken Collard Wraps with Kimchi & Garlic Mayo Thai