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CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) Team of 3: 2 Rounds 5 min AMRAP Sled push (on the turf) 5 min AMRAP 10m Farmers carry (on the mat) *Sled push is average weight of your team *Farmers carry 32/24kg **Down and back is one **One person working at a […]

CrossFit Allegiance – CrossFit Below is the link to sign up for our competition on February 11th. Please sign up sooner than later. It will help us out greatly with organizing teams and preparing. http://www.unbrokenseries.com/battlelake View Public Whiteboard Weightlifting Front Squat (4×5 65%) Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1: Hang Cleans + Push Jerks* (135/95#)*Complete 10 unbroken

CrossFit Allegiance – CrossFit Happy Birthday Nikki and Happy belated Birthday Shannon! View Public Whiteboard Metcon Freedom Sauce (4 Rounds for reps) AMRAP 3: 21 OHS (95/65#) 21 Over-the-rower Burpees Max Calorie Row Rest 3:00 AMRAP 3: 18 OHS (115/80#) 18 Over-the-rower Burpees Max Calorie Row Rest 3:00 AMRAP 3: 15 OHS (135/95#) 15 Over-the-rower

CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting 1. Snatch 60%/3 65%/3 (70%/3)3 2. Snatch Pull (85%/3)4

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (3×8 65%) Gymnastics 10 minute Time Cap Muscle-ups (3×9) Choose one: unbrokend muscle-ups A. 3 sets of 9 B. 4 sets of 7 C. 5 sets of 5 D. 6 sets of 4 E. 7 sets of 3 F. 8 sets of 2 G. 9

CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting Today is the first test day for the Snatch and Clean & Jerk and it is the end of our first 4 week cycle. If you hit the 90% lifts, then consider going to 94%, 97% and then a shot at a PR. Please follow the

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 2 Rounds 800m Run 50 Pull-Ups 75 Pushups 100 Sit-Ups 125 Air Squats Run together and split reps

CrossFit Allegiance – CrossFit Class 9:30am only and Friday is 10am only. Happy Thanksgiving! View Public Whiteboard Metcon WOD 1: Metcon (3 Rounds for reps) Teams of 3: AMRAP 7: Back Squat: 50 Reps at 135/95# 50 Reps 185/135# AMRAP at 225/155# Rest 3:00 AMRAP 7: Push Press: 50 Reps at 95/65# 50 Reps at

CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting 1. Clean & Jerk 60%/2 65%/2 (70%/2)3 2. Clean Pull (80%/3)4

CrossFit Allegiance – CrossFit Normal class times today. Thursday 9:30am ONLY, Friday 10am ONLY, Saturday & Sunday normal class times. View Public Whiteboard Weightlifting Front Squat (4×3 70%) Metcon Metcon (Time) For time: 30 C2B 30 OHS (95/65#) 20 Bar MU 20 OHS 95/65 ADV135/95# 10 Ring MU 10 OHS 95/65, ADV185/135 ADV RX OHS