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CrossFit Allegiance – CrossFit Reminder: Next CFA Gathering When:  Saturday, December 15th Where:  Brent Miller’s House 4291 HWY 73, Iron Station.  (Right before East Lincoln Middle School) What Time: 3pm We will cover the main dish.  Please bring something to share and your beverages. Also, if you would like to be a part of the gift […]

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Stamina Squating Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 3 Front Squats Even Minutes: 6 Back Squats Barbell Loaded at 70% of 1RM Front Squat For Both Lifts Metcon Jump Start (Time) 60 DU, 30 DB Snatches (50/35) 60 DU, 30/21 Cal Row 60

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 4 Rounds 4 Rope climbs 400m Run 10 pull-ups 20 push-ups 30 Air Squats 40 Sit-ups In place of rope climbs – 10 Clean & Jerks (total) In pace of run 30 Burpees (total)

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Stamina Squating Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 1 Front Squat Even Minutes: 3 Back Squats Barbell Loaded at 82% of 1RM Front Squat For Both Lifts Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 20 Wallballs (20/14) 20 Sumo Deadlift High

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) TEAM OF THREE 5 Rounds: 60/45 Calorie Row 36 Burpees 300 Meter Farmers Carry (24/16kg) Split reps and one person at a time on Farmers Carry

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) Teams of 3 AMRAP 7: 50 Back Squats (155/105) 50 Back Squats (185/125) AMRAP Back Squats (225/155) Rest 3 Minutes AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135) Rest 3 Minutes AMRAP 7: 50 Deadlifts (185/135)

CrossFit Allegiance – CrossFit Andy Pridmore is the Winner of the free SFH REVIVE – the clinically proven energy generator with a premium blend of CoQ10, BioEnergy Ribose and N-Acetyl-L-Carnitine, Revive has been shown to: 1) Increase Energy 2) Improve Alertness 3) Decrease Fatigu 4) Encourage Hydration Totally effective by day 15, more beneficial by

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Stamina Squating Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 3 Front Squats Even Minutes: 6 Back Squats Barbell Loaded at 67% of 1RM Front Squat For Both Lifts Metcon Freedom Sauce 2 (AMRAP – Reps) METCON AMRAP 3: 21 OHS (95/65#) 21 Over-the-rower Burpees

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3 2 Rounds (30 Minute Time Cap) 200 Meter Run (Each) 100 Power Snatches (75/55) 200 Meter Run (Each) 100 Box Jump Overs (24/20) 200 Meter Run (Each) 100 Thrusters (75/55)

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Stamina Squating Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 1 Front Squat Even Minutes: 3 Back Squats Barbell Loaded at 79% of 1RM Front Squat For Both Lifts Metcon Metcon (Time) For Time: 30 Clean and Jerks (185/135) On the Minute: 5 T2B ***T2B