Uncategorized

CrossFit Allegiance – CrossFit Happy Birthday Noah! Gymnastics 1 min Ring MU (AMRAP – Reps) AMRAP 1 minute Ring Muscle-Ups *Benchmark Test. Does not need to be unbroken. ADV RX as written RX C2B Scaled pull-ups or accessory work Metcon Metcon (Time) 30 Chest to Bar Pull-Ups 50 Thrusters (65/45) 70/50 Calorie Row Snatch 1 […]

CrossFit Allegiance – CrossFit Happy Birthday Jill. Metcon Metcon (Time) For time: Team of 3 45 Clean & Jerk (135/95) 800m run 45 snatches (115/80) 800m run 45 Thrusters (95/65) ADV RX as written RX (115/80), (95/65), (75/55)

CrossFit Allegiance – CrossFit Happy 40th Birthday Hillary B! Weightlifting Front Squat (3×3 – 80% 3×1 – 85%) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12: 7 KBS (32/24kg) 7 Front Squats (155/105) 7 Over the bar Burpees RX FS 135/95 KBS 24/16kg

CrossFit Allegiance – CrossFit Metcon Metcon (Time) ADV RX 5 Rounds: 2 Bar MU 15 Deadlifts (155/105) 25 AbMat Sit-Ups RX 5 Rounds 5 C2B 15 Deads 155/105 25 Abmat sit-ups Fitness 5 Rounds 5 pullups 15 deads 135/95 25 Abmat sit-ups

CrossFit Allegiance – CrossFit Happy Birthday Nikki! Metcon Double Dribble (AMRAP – Rounds and Reps) Partner WOD Battle of the Lake II Partner WOD #1 AMRAP x 9 min 3 Cleans 15 Wallballs RX 135/95, 155/105, 185/115, 205/125, 225/145 Scaled 75/55 – 95/65 – 115/75, 135/95, 155/105 **Clean weight increases each round ** One partner

CrossFit Allegiance – CrossFit Happy Birthday Shannon! **no kids classes today** We are very sorry for the inconvenience. CFA Christmas Party December 16th. White Elephant gift exchange 🙂 Metcon Jump Around (AMRAP – Rounds and Reps) Battle of the Lake Partner WOD #2 10 min AMRAP 60 burpees over the rower 60 cal row 60

CrossFit Allegiance – CrossFit Weightlifting Back Squat 5 Reps @ 70% 5 Reps @ 73% 4 Reps @ 76% 4 Reps @ 79% 3 Reps @ 82% 3 Reps @ 82% Metcon Metcon (Time) 3 Rounds 10 Power Snatches (115/80) 20 Box Jump Overs (24/20″) 30 Wallballs (20/14#) ADV RX as written RX 95/65 Extra

CrossFit Allegiance – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 3 person team 10 sit-ups 15 KBS 24/16kgs 20 Slam-balls 30/20# 200m run ADV RX in place of slam ball – 8 HSPU When Partner A starts their slam balls partner B starts their round and partner C starts when B

CrossFit Allegiance – CrossFit Happy Birthday Cambell V! Metcon Metcon (Time) Team of 3 2 Rounds 100 Burpees 100 T2B 100 Wallballs (20/14#) 100 Cal Row Run together and split reps