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CrossFit Allegiance – CrossFit Metcon Double or Nothing (Time) ADV RX 3 Rounds: 75 Double Unders 50 Air Squats 15 Power Cleans (135/95) RX 30 DU, 115/80 Scaled 2/1 singles 75/55 Weightlifting Split Jerk (EMOMx10min, Build to a heavy single 10×1) Off the Rack Front Squat (EMOMx10min Build to a heavy single 10×1) Extra work […]

CrossFit Allegiance – CrossFit Metcon Knotted Up (AMRAP – Rounds and Reps) AMRAP 15: 200 Meter Run 2 Rope Climbs RX 8 kipping Pull-ups Mobility () Metcon (No Measure) Min: 1-5 Bike for 1 min Then with remainder of time Quad-pull toe touch and calf stretch Min 5-10 90/90 Frog Stretch Hamstring stretch with a

CrossFit Allegiance – CrossFit Scary Clowns (Hillary, Shannon, Angie) USA Olympic Gymnastic Team, (Jen W, Myra, Miranda) Teenage Mutant Ninja Turtles (Nikki, Kelly, Jill) Weightlifting Overhead Squat (Build to a Heavy Set of 3) Metcon Freedom Sauce 2 (AMRAP – Reps) METCON AMRAP 3: 21 OHS (95/65#) 21 Over-the-rower Burpees Max Calorie Row Rest 3:00

CrossFit Allegiance – CrossFit A friend of mine asked me to get word out and just see if there was anybody that might be interested in a bookkeeping position. If so please come talk to me. Open gym team of 4 1,000 Burpees 39:36 Gymnastics Metcon (3 Rounds for reps) 3 Rounds: 40% of Max

CrossFit Allegiance – CrossFit We only have 5 teams signed up for the Halloween Competition. The WOD’s are made so everyone can participate. Please put a team together and join in on the fun. If you have any questions let us know. Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots

CrossFit Allegiance – CrossFit Metcon Metcon (Time) Partner WOD 800 Meter Run 40 cleans 70 push-ups 100 air squats 400 Meter Run 20 Cleans 50 push-ups 80 air squats 200 Meter Run 10 cleans 40 pushups 70 air squats ADV RX 115/80 RX 95/65 **split reps run together

CrossFit Allegiance – CrossFit Weightlifting Clean and Jerk (88% 1×1) On the Minute x 9 (3 Rounds) – Hang Squat Clean + Squat Clean + Split Jerk Minute 1 – 73% Minute 2 – 78% Minute 3 – 83% Rest 2:00 On the Minute x 3 (1 Round) Squat Clean + Split Jerk 84 –

CrossFit Allegiance – CrossFit It is that time of year again for our annual Halloween Competition, Friday October 27th. Please pick your teams. They can be coed and will be a team of four. WOD’s are posted on the whiteboard under the mirror. If you need a team put your name on the board so

CrossFit Allegiance – CrossFit Warm-up Warm-up (No Measure) With Barbell 8 Hang Cleans 8 Front squats 8 push press 6 Hang clusters 10 RDL’s Stretch Weightlifting Metcon (Weight) ADV RX 5 Clusters (135/95) 3 Clusters (155/105) 1 Cluster (185/125) Rest 2:00 5 Clusters (155/105) 3 Clusters (185/125) 1 Cluster (205/135) Rest 2:00 5 Clusters (185/125)

CrossFit Allegiance – CrossFit Warm-up Warm-up (No Measure) 200m run Soldier walks Quadpull with toe touch 1 min bike PVC pass thru’s 10 shoulder press 5# plate front/side/across 15 Jumping jacks 15 DU 5 -10 hollow rocks on the bar (super man V-up) Gymnastics Metcon (AMRAP – Reps) 3 Rounds: 35% of Max Unbroken Strict