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CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 600m Run 50 pull-ups 100 push-ups 150 Air Squats 400m Run 40 pull-ups 80 push-ups 120 air squats 200m run 30 pull-ups 60 push-ups 90 air squats 100m Run 10 pull-ups 20 push-ups 30 air squats ***run together and split reps.

CrossFit Allegiance – CrossFit The CrossFit Open is one week away. Sign up here and choose CrossFit Allegiance as your box: https://games.crossfit.com/ Next Thursday night the 22nd we will watch the first CrossFit Open workout announcement at CFA (BYOB). We will also have our draft picks for teams. The way the draft will work is

CrossFit Allegiance – CrossFit Starting this Friday Yoga class every Friday at 10:30am. $5 per class. So far we have 17 athletes signed up for the Open. If you haven’t signed up yet below is the link. It is $20 https://games.crossfit.com/article/2017-reebok-crossfit-games-season-schedule View Public Whiteboard Metcon Metcon (Time) Partner WOD: 3 Rounds 20 Squat Clean Thrusters

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (60%/2 65%/2 70%/2) Clean Pull (80% 3×3) Metcon Metcon (Time) 3 RFT 6 C2B 12 box jumps 6 pull-ups ADV RX 3RFT: 6 Strict C2B 6 Kipping C2B 6 Bar MU Optional Extra Strength Work Metcon (Time) For time: 50 Clean & Jerks 135/95

CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting Back Squat (65%/3)3 Gymnastics Conditioning 4×9 Muscle-ups Rest 1:00 between sets

CrossFit Allegiance – CrossFit Sign up for the CrossFit Open here and choose CrossFit Allegiance as your box: https://games.crossfit.com/ While we hit benchmark workouts throughout the year, the CrossFit Games Open is the time to see how we perform compared to other CrossFitters around the world. WHAT IS THE CROSSFIT OPEN? The Open is comprised

CrossFit Allegiance – CrossFit Sign up for the CrossFit Open here and choose CrossFit Allegiance as your box: https://games.crossfit.com/ We will host Friday Night Lights here again. View Public Whiteboard Weightlifting Snatch (60%/2 65%/2 70%/2) Snatch Pull (80% 3×3) Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsLadies: 35#

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 18min: Partner WOD 30 Push Jerks (115/80#) 30 BJ (24/20″) 30 Cal Row 30 T2B Split Reps Metcon Metcon (6 Rounds for reps) EMOMx12 Odd: 10 HSPU Even: 5 Muscle-ups Scaled Odd: Press 75/55 Even: 5 C2B OR PU

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 2 4 Rounds 60/40 Calorie Bike 50 Sit-ups 200m run Split cal and reps and run together.

CrossFit Allegiance – CrossFit It’s that time again! The CrossFit Open is around the corner. Sign up today at https://games.crossfit.com/ I will send an email out describing what the CrossFit Open is for all of you that didn’t have the opportunity to participate last year. We will need 4 captains : ) View Public Whiteboard