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CrossFit Allegiance – CrossFit View Public Whiteboard Metcon (Time) Teams of 3: 400m Run 100 Pullups (135/95) 400m Run 80 Push Jerks (135/95) 400m Run 60 T2B (135/95) 400m Run 40 Clusters (135/95) ADV RX as weitten RX 115/75 Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# […]

CrossFit Allegiance – CrossFit Reminder: one class Monday at 9:30am and no Open gym View Public Whiteboard Metcon Metcon (Time) 3 person team 400M Run 150 WB (20/14) 400M Run 60 Hang Cleans (135/95) 400M Run 60 BBJO (24/20) 400M Run 60 Hang Cleans (135/95) 400M Run 150 WB (20/14) BBJO are facing the box

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Deadlift (65% 5×5 touch and go) Metcon Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#Scaled 1: Burpee C2B 115/80 Scaled 2: Burpee Pullup 95/65 Scaled 3: Burpee jumping pullup 65/45

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) Teams of 3 5:00 at each station: **Prowler Push ( 90/45) down and back on the turf is 2 reps **GHDSU **Slamball toss (30/20) standing at the rack heave the slamball up and over the top of the rack for it to land

CrossFit Allegiance – CrossFit Happy Birthday, Josh Roberts! View Public Whiteboard Weightlifting Power Clean 70% 3×5 75% 2×3 Metcon Metcon (3 Rounds for reps) AMRAP 5 50/35 Calorie Row AMRAP Macho Man (135/95) rest 5 minutes AMRAP 5 35/25 Calorie Row AMRAP Macho Man (155/105) rest 5 minutes AMRAP 5 20/15 Calorie Row AMRAP Macho

CrossFit Allegiance – CrossFit Starting tomorrow we have daycare! Monday and Wednesday from 8:30-10:30am Tuesday and Thursday from 9:30-10:30am. Please come talk to me if you have any questions. View Public Whiteboard Weightlifting Metcon (Time) 21 Strict Press 75/55 rest 1 min 18 Strict Press 95/65 rest :45 15 Strict Press 115/75 rest :30 12

CrossFit Allegiance – CrossFit Happy Birthday Maddy! View Public Whiteboard Weightlifting Snatch (0-8 min Work up to heavy single) Snatch Grip Deadlift (80% of max snatch 5×5*3sec pause in power position) Power Position is when torso is erect, knees slightly bent, feet flat. Good article about the power position. http://boxlifemagazine.com/the-power-position-the-most-important-aspect-of-olympic-weightlifting/ Metcon Metcon (AMRAP – Rounds

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3: 600 Meter Run 100 Power Snatches (75/55) 30 HSPU 600 Meter Run 75 Power Snatches (95/65) 45 HSPU 600 Meter Run 50 Power Snatches (115/80) 60 HSPU 600 Meter Run ADV RX as written RX push-press your snatch weight but your #

CrossFit Allegiance – CrossFit Happy Birthday Adrianne! View Public Whiteboard Weightlifting Clean and Jerk (5×1) 60% 1×2 65% 1×2 70% 1×2 75% 5×1 Metcon Metcon (Time) 3 RFT: 10 C2B 10 Front Squats (165/110) 10 Burpees ADV RX as written RX 135/95

CrossFit Allegiance – CrossFit Happy Birthday Jennifer T! View Public Whiteboard Metcon Metcon (Time) Partner WOD 3 Rounds: 100/70 Calorie Row 200 Double Unders 100 Meter Farmers Carry (32/24kg) Split reps both partners Farmers Carry for 100m Mobility Metcon (No Measure) 2 Rounds is 1 min frog stretch 1 min glute stretch 1 min rollout