CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) 5 Rds of: :40 of max rep Push Jerks, 135/95 :20 rest :40 of max rep Burpee Box Jumps, 24/20 :20 rest :40 of max rep Deadlifts, 225/155 :20 rest :40 of max rep row for calories :20 rest
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon RX: CrossFit Games Open 16.2 (AMRAP – Reps) 4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round 3 – 11 @ 225# / 145#
CrossFit Allegiance – CrossFit Happy 40th Birthday Angie!!! View Public Whiteboard Metcon Metcon (Time) Happy Birthday Angie! 400m Run 40 Sit-ups 40 Air squats 40 Jumping Jacks 40 KBS 24/16kg 400mRun Mobility
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (10-8-6-4-2 climbing) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 7min: 5 Muscle ups 25 Wall Balls 20/14 50 Double Unders
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (6 Rounds for reps) 2 Rounds of: Min 1: 5 Snatches, 135/95 + 10 T2B Min 2: 15/12 Calorie Row Min 3: 5 Clean and Jerks, 135/95 + 10 T2B Min 4: 15/12 Calorie Row Min 5: 5 Thrusters, 135/95 + 10 T2B Min 6: 15/12
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (7 Rounds for reps) EMOM x 21: Min 1: 200m Run Min 2: 15/12 Calorie Row Min 3: 7 Power Cleans at 135/95 + 30 DU7 rounds total 200m run is worth 1 rep. Total reps per round is 23/20
CrossFit Allegiance – CrossFit Happy Birthday Kendra! View Public Whiteboard Metcon Metcon (Time) For time: 30 Snatches, 135/95 30 Clean and Jerks, 135/95 30 Thrusters, 135/95 Metcon Metcon (Time) 3 RFT: 12 OHS, 95/65 12 T2B
CrossFit Allegiance – CrossFit Happy 45th Birthday Eric! Homesteads tonight at 6pm. View Public Whiteboard Metcon Metcon (Time) Partner WOD: 5 RFT: 60 KBS, 32/24 60 Push ups 400m run Cash-out 45 DU Split reps and run together
CrossFit Allegiance – CrossFit Reminder: This Saturday Homesteads at 6pm to celebrate 15 CFA Birthdays in January and Jennifer Norvell going away party~! We reserved some tables in the bar area. View Public Whiteboard Metcon Metcon (AMRAP – Reps) EMOMx21 Min 1: :35 seconds for max calorie Row Min 2: :35 seconds for max reps
CrossFit Allegiance – CrossFit This Saturday Homesteads at 6pm to celebrate 15 CFA Birthdays in January and Jennifer Norvell going away party~! View Public Whiteboard Skill Work If you have been here everyday this week then take today for your skill/rest day. If you missed a day feel free to do the WOD you missed.
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