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CrossFit Allegiance – CrossFit Choose the Hero WOD you want. Thank you to everyone who has ever served in any capacity in the military. Today is a day where we can celebrate the bonds we have and our service to our great country. Twenty two veterans commit suicide every day. Veterans Day has been observed […]

CrossFit Allegiance – CrossFit Happy Birthday Miranda! I posted 2 WODs. Pick if you want to do the team WOD or the tabata WOD. Weightlifting Back Squat (5×3 85%) Metcon 1: Metcon (3 Rounds for reps) 8 Rounds 20 Seconds Back Squats (45/35#) :10 Seconds Rest :20 Seconds DU :10 Seconds Rest Rest 3:00 8

CrossFit Allegiance – CrossFit Metcon Metcon (Time) ADV RX 3 Rounds: 7 Ring Muscle-Ups 50 Air Squats 10 Hang Snatches (115/80) RX 3 Rounds: 7 Burpee C2B Pull-ups 50 Air Squats 10 Hang Snatches (115/80) Scaled 3 Rounds: 7 Burpee Pull-ups 50 Air Squats 10 Hang Snatches (95/65) Metcon Metcon (No Measure) 2 rounds Min

CrossFit Allegiance – CrossFit Weightlifting Deadlift (6×3 climbing) TNG Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP 20 min: 20 Deadlifts (225/155) 30 Calorie Row 40 Wallballs (20/14) RX DL 185/135

CrossFit Allegiance – CrossFit Happy Birthday Brady! Gymnastics Metcon (2 Rounds for reps) Rounds: 60% of Max Unbroken Strict Handstand Push-ups 50% of Max Unbroken Strict Handstand Push-ups 40% of Max Unbroken Strict Handstand Push-ups *Rest as little as needed between unbroken sets and rest 2:00 between rounds. RX kippingOR Shoulder press for strength if

CrossFit Allegiance – CrossFit Happy Birthday Erich C! Gymnastics Metcon (3 Rounds for reps) 3 Rounds: 20% of Max Unbroken Muscle-Ups 30% of Max Unbroken Muscle-Ups 40% of Max Unbroken Muscle-Ups *Rest as little as needed between unbroken sets and rest 2:00 between rounds.Skill work options: Hallow rocks on the bar or rings, false grip

CrossFit Allegiance – CrossFit Metcon Metcon (Time) ADV RX Partner WOD 80/60 Calorie Row —-Then—- 3 RFT: 10 Power Snatch (135/95) 10 Bar Muscle-Ups —Then— 80/60 Calorie Row —Then— 3 RFT: 10 Thrusters (155/105) 10 Burpee Box Jump Overs (30/24) —Then— 80/60 Calorie Row —Then— 3 RFT: 10 Power Clean and Jerks (175/115) 10 Ring

CrossFit Allegiance – CrossFit Weightlifting Front Squat 2×2 80% 2×2 85% 2×2 90% Metcon Metcon (Time) Partner 5 Rounds: 40 Air Squats 30/24 Calorie Row 24 Alternating DB Snatches (50/35) RX 35/20 Split reps as needed

CrossFit Allegiance – CrossFit Teens Metcon Metcon (Time) Partner 5 Rounds: 40 Air Squats 200m run 40 KBS Split reps and run together

CrossFit Allegiance – CrossFit Metcon Annie Got Wrecked (Time) ADV RX 100 Double Unders, 50 AbMat Sit-ups, 200m Run 80 Double Unders, 40 AbMat Sit-ups, 200m Run 60 Double Unders, 30 AbMat Sit-ups, 200m Run 40 Double Unders, 20 AbMat Sit-ups, 200m Run 20 Double Unders, 10 AbMat Sit-ups, 200m Run RX 200 Single Unders,