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CrossFit Allegiance – CrossFit Starting this Friday Yoga class every Friday at 10:30am. $5 per class. So far we have 17 athletes signed up for the Open. If you haven’t signed up yet below is the link. It is $20 https://games.crossfit.com/article/2017-reebok-crossfit-games-season-schedule View Public Whiteboard Metcon Metcon (Time) Partner WOD: 3 Rounds 20 Squat Clean Thrusters […]

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (60%/2 65%/2 70%/2) Clean Pull (80% 3×3) Metcon Metcon (Time) 3 RFT 6 C2B 12 box jumps 6 pull-ups ADV RX 3RFT: 6 Strict C2B 6 Kipping C2B 6 Bar MU Optional Extra Strength Work Metcon (Time) For time: 50 Clean & Jerks 135/95

CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting Back Squat (65%/3)3 Gymnastics Conditioning 4×9 Muscle-ups Rest 1:00 between sets

CrossFit Allegiance – CrossFit Sign up for the CrossFit Open here and choose CrossFit Allegiance as your box: https://games.crossfit.com/ While we hit benchmark workouts throughout the year, the CrossFit Games Open is the time to see how we perform compared to other CrossFitters around the world. WHAT IS THE CROSSFIT OPEN? The Open is comprised

CrossFit Allegiance – CrossFit Sign up for the CrossFit Open here and choose CrossFit Allegiance as your box: https://games.crossfit.com/ We will host Friday Night Lights here again. View Public Whiteboard Weightlifting Snatch (60%/2 65%/2 70%/2) Snatch Pull (80% 3×3) Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsLadies: 35#

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 18min: Partner WOD 30 Push Jerks (115/80#) 30 BJ (24/20″) 30 Cal Row 30 T2B Split Reps Metcon Metcon (6 Rounds for reps) EMOMx12 Odd: 10 HSPU Even: 5 Muscle-ups Scaled Odd: Press 75/55 Even: 5 C2B OR PU

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 2 4 Rounds 60/40 Calorie Bike 50 Sit-ups 200m run Split cal and reps and run together.

CrossFit Allegiance – CrossFit It’s that time again! The CrossFit Open is around the corner. Sign up today at https://games.crossfit.com/ I will send an email out describing what the CrossFit Open is for all of you that didn’t have the opportunity to participate last year. We will need 4 captains : ) View Public Whiteboard

CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting 1. Snatch – heavy single, then 85% of HS; 90% of HS 2. Snatch Pull – (105%/2)4 3. Gymnastics Conditioning 5x 60% of your best unbroken Muscle up set, rest 2 minutes between sets 4. EOMOMx20min Odd: rest Even: 18 GHDSU

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (5 Rounds for reps) 5 Rounds 1 min max cal row Rest 1min between rounds Metcon (5 Rounds for reps) 5×15 Kipping HSPU Rest 1:00 between sets Scaled Press 5×15 75/55 Metcon (4 Rounds for reps) EMOMx8min: Odd: 4 Snatches 135/95 Even: 7 OHS 135/95 ADV