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CrossFit Allegiance – CrossFit It’s not what you look at that matters, it’s what you see. -Henry David Thoreau View Public Whiteboard Weightlifting Clean and Jerk On the Minute x 12 Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk Rounds 6-12: 1 Power Clean and Jerk Repeat from last week. […]

CrossFit Allegiance – CrossFit View Public Whiteboard Gymnastics HSPU/DU (12 Rounds for reps) Alternating On the Minute x 12 (6 Rounds): Odd Minutes – 50 DU Even Minutes – Max Strict Handstand Push-ups ADV RX as written RX Kipping HSPU Fitness DB Press 50/35 Will be repeating same benchmark next week. Modify Double Unders to

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Tempo Front Squat (On the Minute x 10 get 1) 5 seconds to bottom, followed by a 1 second pause at the bottom Metcon “Surfer on Acid” (Time) “Surfer on Acid” 3 RFT: 400m Run 21 Burpees

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Ring of Fire (AMRAP – Reps) AMRAP 9: 1 Ring Muscle-up 1 Squat Snatch (135/95) 2 Ring Muscle-ups 2 Squat Snatches (135/95) 3 Ring Muscle-ups 3 Squat Snatches (135/95) Up by (1) rep each round RX AMRAP 9: 1 C2B 1 Snatch (95/65) 2 C2B 2 Snatches

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 10 Power Cleans (155/105) 50 Air Squats 10 Front Squats (155/105) 50 Air Squats 10 Push Jerks (155/105) 50 Air Squats 10 Clusters (155/105) ADV RX as Written RX 135/95 Fitness 95/65

CrossFit Allegiance – CrossFit Happy Birthday Lilly, Jackie and Eli!!! FYI Cambell is going at 4pm today. View Public Whiteboard Metcon Metcon (Time) Partner WOD 800m Run 30 Clean and Jerks (115/80) 30 T2B 400m Run 30 Snatches (95/65) 30 sit-ups 200m Run 30 Thrusters (75/55) 30 C2B Run together and split reps

CrossFit Allegiance – CrossFit Happy Birthday Amanda V! Today I will do what others won’t so tomorrow I can do what others can’t. -Jerry Rice View Public Whiteboard Weightlifting Clean and Jerk On the Minute x 12 Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk Rounds 6-12: 1 Power Clean

CrossFit Allegiance – CrossFit View Public Whiteboard Gymnastics HSPU/DU (12 Rounds for reps) Alternating On the Minute x 12 (6 Rounds): Odd Minutes – 50 DU Even Minutes – Max Strict Handstand Push-ups ADV RX as written RX Kipping HSPU Fitness DB Press 50/35 Will be repeating same benchmark next week. Modify Double Unders to

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) Five minutes at each station: Teams of 4-5 5 Minutes at Each Station: Sled Push 90/45 Calorie Bike D-Ball Clean 60/40 ADV RX as written RX D-ball 30/20

CrossFit Allegiance – CrossFit Happy Birthday Alyson D! View Public Whiteboard Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Accessory Work Metcon (No Measure) 3 Giant Sets: 10 Dumbbell Bench Press 15 Romanian Deadlifts 20 Close Grip Pushups 25 Weighted Hip Extensions (25/15#) Rest 2:00