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CrossFit Allegiance – CrossFit View Public Whiteboard Metcon V1:40/20 (AMRAP – Reps) 9 Rounds: 1:40 on, :20 off *Rest 2 min rest after round 5 *This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9″. Record total meters. Metcon Metcon (Time) 3 Rounds: 12 Burpees 12 Push […]

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (1×1 85%) 75% 1×5 80% 1×1 75% 1×5 83% 1×1 75% 1×5 85% 1×1 Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips 12/24/16

CrossFit Allegiance – Regional Athletes View Public Whiteboard Skill Work 1. Power Snatch 60%/3 65%/3 70%/3 (75%/3)3 2. Snatch Pull (100%/3)4 3. Gymnastics Conditioning 6 strict Musle ups 12 strict c2b 18 strict pull ups

CrossFit Allegiance – CrossFit Happy Belated Birthday Jennifer Grey! View Public Whiteboard Metcon 12 days of Christmas 2015 (Time) 1 Rope Climb 2 Push Jerks 135/95 3 T2B 4 Box Jumps 5 Hang Power Cleans, 135/95 6 HR Push ups 7 Dead, 135/95 8 Abmat Situps 9 KBS, 32/24 10 Lunges (10 each side) 11

CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting 1. Snatch 60%/2 65%/2 70%/2 (75%/2)2 2. Clean & Jerk 60%/2 65%/2 70%/2 (75%/2)2 3. Front Squat (65%/2)3

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (5 Rounds for reps) 5 Rounds Min 1: 2 Rope Climbs Min 2: 12 KBS (32/24kg) Min 3: 18/15 Cal Bike Min 4: 20 sit-ups each round is worth 52/49

CrossFit Allegiance – CrossFit Happy Birthday JJ! View Public Whiteboard Weightlifting Clean Pull (3×3 75%) Back Squat (3×2 65%) Metcon Metcon (Time) Partner WOD 2RFT: 30 Calorie Row 30 Kipping HPSU 30 C2B Rest :15 seconds 30 C2B 30 Kipping HPSU 30 Calorie Row Rest 1:00

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesWomens RX 95# Start each 3 minutes where you left off.

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Snatch (3×2 65%) Snatch Pull (3×3 75%) Overhead Squat (3×3 65%) Metcon Heavy Dirty Thirty (Time) For time: For Time: 30 Box Jumps (30/24″) 30 C2B Pull-ups 30 KB Swings (32/24kg) 30 Front Squats (135/95#) 30 T2B 30 Push Press (135/95#) 30 Power Cleans (135/95#) 30

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) Teams of 3: AMRAP x 25min: 100 Cal Row, 50 Thrusters (95/65) 100 Cal Row, 50 Thrusters (135/95) 100 Cal Row, 50 Thrusters (155/105) 100 Cal Row, Max Thrusters (185/135) Scaled (75/55), (95/65), (115/85), (135/105) Metcon Metcon (10 Rounds for reps) EMOMx10: 8