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Main – CrossFit It is our 2 year anniversary at CrossFit Allegiance. For those of you that did this WOD last year, your scores are in WODify. Thank you for all the good memories! Gymnastics Pull-ups (10-8-6-4-2) Metcon Monday 11/18/13 (AMRAP – Reps) 4 rounds for reps: 1 minute Wallballs 20/14 lbs -30 second rest- […]

Main – CrossFit Weightlifting Front Squat (EMOMx10, 3 Front Squats) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8: 3 Power Snatches (95/65), 3 Box Jump Overs (24/20) 6 Power Snatches (95/65), 6 Box Jump Overs (24/20) 9 Power Snatches (95/65), 9 Box Jump Overs (24/20) Continue to add 3 reps per round

Main – CrossFit Weightlifting Sumo Deadlift (EMOMx8 3 Sumo Squats) Metcon Metcon (Time) 15-12-9: Toes to Bar Burpees 400m Run after Each Round

Main – CrossFit EMOM Front Squat (EMOMx6) High Hang Squat Clean (EMOMx6) Metcon Metcon (Time) Partner WOD 4 RFT: 150 Double unders 100m Prowler Push, 90/45 50 Medball Squat Jumps, 20/14 – Bear hug the ball, squat to below parallel, then quickly stand up and jump off the ground. Feet must leave the ground. One

Main – CrossFit Metcon Miranda (AMRAP – Rounds and Reps) AMRAP 20: 10 Push Presses (115/80) 10 Kettlebell Swings (24kg/16kg) 10 Box Jumps (24/20) Skill Work on: Rope climbs, DU, or Kipping -then- Mobility

Main – CrossFit Weightlifting Front Squat (6×6, across) Metcon Metcon (Time) 4 RFT: 400m Row 15 Squat Cleans, 95/65 15 Bar Facing Burpees Note: On the BFB no twisting in the air. Leave with 2 feet facing the bar and land on the other side facing the same way you started your jump.Please make sure

Main – CrossFit Weightlifting Back Squat (10×3) Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Jerks, 175/125 2-4-6-8-10-12-14-16-18-20 Pull ups no racks RX 155/105 L2 135/95 L1 115/75 ADV RX after the WOD Metcon (Time) For time 300 DU – every time you break complete 10 GHDSU

Main – CrossFit Weightlifting Floor Press (10-8-6-4-2) Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP 20: 200m run, 40 Burpees 300m run, 60 KBS (24/16kg) 400m run, 80 Box Jumps (24/20) 500m run, 100 WallBalls (20/14) Run together and split the reps as needed. One person works at a time.

Main – CrossFit Weightlifting Push Press (EMOM 8:00 x 4reps ) Metcon Metcon (Time) 4RFT: 10 Dead lifts, 245/175 10 Wallballs 20/14 10 Push-ups 10 KBS, 32/24kg 100m Run

Main – CrossFit Metcon Metcon (Time) 4 RFT: 5 Power Cleans, 205/135 200m Row Metcon (Time) For time: 15-10-5 Muscle ups 30-20-10 Box Jumps, 24/20″ L1 Chest to Bar L2 Pull-ups L3 Ring rows or band