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CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (Build to a heavy set of 10) Metcon Foul Shot (Time) Partner WOD 3 Rounds For Time: 800 Meter Run 60 Calorie Row 60 Alternating DB Snatches (50/35) Split Reps and Calories, Run together. If partner is not running then scaled for the run is […]

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) Team of 3: 7min AMRAP: 100/70 Cal Row Max Clean and Jerks 135/95 -Rest 3 Min- 6min AMRAP 75/50 Cal Row Max Snatches 115/80 -Rest 3 Min- 5min AMRAP 50/30 Cal Row Max Thrusters 95/65 Score is reps on the bar for all

CrossFit Allegiance – CrossFit View Public Whiteboard Tempo Front Squat (6×2, climbing ) 5 Second Negative, 2 Second Pause in bottom. Weightlifting Metcon Cement Mixer (7 Rounds for reps) 7 rounds, On the 3:00: 400m Run 12 Toes to Bar

CrossFit Allegiance – CrossFit Happy Birthday Dane V! View Public Whiteboard Metcon Metcon (Time) 5 Rounds: 15 Wallballs (20/14) 10-8-6-4-2 Strict Pull-ups Strength Hold each stretch for 30-40 seconds and repeat 3-4 times.

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 10 Rounds (5 Rounds each – You go, I go) 15/10 Cal Bike 100m Sprint Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP x 8 3 Deadlifts 215/155 3 HSPU 50 DU 6 Deadlifts 6 HSPU 50 DU 9 Deadlifts 9 HSPU

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean and Jerk On the Minute x 8: Hang Power Clean + Power Clean + Split Jerk Min 1 – 65% Min 2 – 65% Min 3 – 70% Min 4 – 70% Min 5 – 75% Min 6 – 75% Min 7 – 80% Min 8

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Shoulder Press 1×20 Bar 1×4 60% 1×3 70% 1×2 80% 1×1 85% 3×3 95% 3×5 80% Back Squat On the Minute x 9 (3 Rounds): Min 1 – 5 Reps @ 75% Min 2 – 3 Reps @ 80% Min 3 – 1 Rep @ 85% Metcon

CrossFit Allegiance – CrossFit Happy Birthday Mike D! View Public Whiteboard Metcon Metcon (Time) Team of 4: 80 OHS (95/65) 400m Run 60 T2B 80 Thrusters (95/65) 200m Run 60 OHS (95/65) 400m Run 60 T2B 60 Thrusters (95/65) 200m Run 40 OHS (95/65) 400m Run 60 T2B 40 Thrusters (95/65) 200m Run RX 75/55

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Work off of your Clean & Jerk max Squat Clean On the Minute x 12 (3 Rounds): Minute 1: 3 Squat Cleans + 1 Jerk @ 70% Minute 2: 2 Reps + 1 Jerk @ 75% Minute 3: 1 Rep + 1 Jerk @ 80-86% Minute 4:

CrossFit Allegiance – CrossFit If anyone is interested in signing their kids up for a very well run soccer league, below is some information to check out. Eric and I started Julia and Lily in this league. We were very pleased with it on every level. The work ethic they preach, the positive reenforcement, the