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CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Shoulder Press (3×8 Strict Press @ 60% of 1 RM) Metcon Metcon (4 Rounds for reps) EMOMx8: Odd: 15/12 Cal Bike Even: 30 Sit-ups This is an active recovery day. Our schedule will be as follows…. work hard Monday, Active recovery Tuesday, work hard Wednesday, Skill on […]

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (80% 4×4) Metcon Metcon (Time) 4RFT: 15 OHS 95/65# 12 Pull-ups Directly into: 4RFT: 15 Calorie Row 12 Ring Dips ADV RX (115/85#) & (C2B)

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 4 Rounds 400m run 12 T2B Scaled: 25 sit-ups

CrossFit Allegiance – CrossFit Happy Birthday Melissa! View Public Whiteboard Metcon Rx: CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box

CrossFit Allegiance – CrossFit This is the last night to sign up for the open. Also we are not going to have the draft tomorrow. I will just post the teams on the whiteboard Thursday evening and on WODify. The first Open workout will be our WOD for Friday. Anyone signed up for the open

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (60%/2 65%/2 70%/2) Clean Pull (3×3 80%) Metcon Metcon (4 Rounds for reps) EMOMx 16min: Minute 1: 7 Deadlifts (185/135) + 7 Box Jumps (24/20″) Minute 2: 15/12 Calorie Bike Minute 3: 7 Wallballs (20/14#) + 7 C2B Pull-ups Minute 4: 15/12 Calorie RowEach

CrossFit Allegiance – CrossFit Happy Birthday Hillary! Time is running out. Sign up for the open today: https://games.crossfit.com/ View Public Whiteboard Metcon Metcon (Time) 3 Rounds: 24 Cal Row 21 Hang Power Cleans (115/80) 18 Step-Back Lunges (115/80) 15 Over-the-Bar Burpees Gymnastics Metcon (Time) 6×12 Kipping HSPU 2 minute rest between sets

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Snatch (60%/2 65%/2 70%/2) Snatch Pull (3×3 80%) Metcon Metcon (3 Rounds for reps) AMRAP x 4min: 30 DU 15 Power Snatch (75/55#) Rest 4:00 AMRAP 4: 30 DU 12 Power Snatch (95/65#) Rest 4:00 AMRAP 4: 30 DU 9 Power Snatch (115/85#)One time through but

CrossFit Allegiance – CrossFit View Public Whiteboard Snatch Pull

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 600m Run 50 pull-ups 100 push-ups 150 Air Squats 400m Run 40 pull-ups 80 push-ups 120 air squats 200m run 30 pull-ups 60 push-ups 90 air squats 100m Run 10 pull-ups 20 push-ups 30 air squats ***run together and split reps.