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CrossFit Allegiance – CrossFit Don’t forget to sign up for Olympic Weightlifting High Performance Record Breaking seminar with Olympian and 2 time Olympic Head Coach, Michael Cohen. Fri, September 22, 2017 5:30 PM – 9:00 PM Location CrossFit Allegiance Click on the link below to sign up. https://www.eventbrite.com/e/crossfit-allegiance-olympic-weightlifting-seminar-tickets-36637636156 View Public Whiteboard Weightlifting Front Squat (75% […]

CrossFit Allegiance – CrossFit Who wants to do this with me? Olympic Weightlifting High Performance Record Breaking seminar with Olympian and 2 time Olympic Head Coach, Michael Cohen. Fri, September 22, 2017 5:30 PM – 9:00 PM Location CrossFit Allegiance Click on the link below to sign up. https://www.eventbrite.com/e/crossfit-allegiance-olympic-weightlifting-seminar-tickets-36637636156 View Public Whiteboard Metcon Metcon (Time)

CrossFit Allegiance – CrossFit View Public Whiteboard Gymnastics HSPU (Time) 15 Strict Handstand Push-ups rest 1 min 12 Strict Handstand Push-ups rest :45 9 Strict Handstand Push-ups rest :30 6 Strict Handstand Push-ups rest :15 6 Strict Handstand Push-ups ADV RX as written RX kipping All unbroken Score is total time including rest Metcon Cement

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Push Press (75% 2×5 80% 2×3) Metcon Frank The Tank (3 Rounds for reps) AMRAP 5: 50 Wall Ball Buy-In 20/14 12 Deadlifts (185/135) 12 Bar Facing Burpees Rest 5:00 AMRAP 5: 35 Wall Ball Buy-In 9 Deadlifts (225/155) 9 Bar Facing Burpees Rest 5:00 AMRAP 5:

CrossFit Allegiance – CrossFit Choose which WOD you would like to do! On September 11, 2001, the United States was brutally attacked. Four planes were hijacked by terrorists. Two of the planes were sent crashing into the Twin Towers in New York; the third plane into the Pentagon and the fourth into a field near

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round* Extra work if you want an after WOD Metcon (Time) Rope Climbs 6 Reps rest 1 minute 5 Reps rest :45 4 Reps rest :30 3 Reps rest

CrossFit Allegiance – CrossFit HAPPY BIRTHDAY, KRISSY!! View Public Whiteboard Weightlifting Front Squat (Work up to a heavy single) Metcon Metcon (Time) For Time: 800 Meter Run 30 Calorie Row 25 Burpees 20 Clusters (115/80) ADV RX as written RX 95/65 Optional Extra Strength Work Clean and Jerk (60% 1×3 70% 1×3 75% 2×3)

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Warm-up 3 Rounds 1 min on bike 5 air squats 10 hollow rocks 15 sit-ups -then- 3 Rounds 5 RDL’s 5 Bentover rows 10 Jumping jacks —dynamic stretchs— Walking Dead (AMRAP – Rounds and Reps) AMRAP 15: 60 DU 30 Walking Lunges 15 Deadlifts (225/185) ADV RX

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Jerk (80% 2×2 off the rack) 65%1×3 70% 1×3 75% 1×3 80% 2×2 Metcon Push pull (5 Rounds for reps) 5 Rounds: Max Bodyweight Floor Press Max Strict Pull-Ups *Move directly from the Bench to Pull-ups. Rest 3:00 between rounds. ADV RX as written RX 85% of

CrossFit Allegiance – CrossFit View Public Whiteboard Gymnastics Metcon (4 Rounds for time) 15 Strict HSPU rest 1 min 12 Strict HSPU rest :45 9 Strict HSPU rest :30 6 Strict HSPU rest :15 3 Strict HSPU ADV RX as written RX Kiping Scaled pish press 75/55 Metcon All Fours (3 Rounds for reps) AMRAP