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.
CrossFit Allegiance – CrossFit Happy Birthday Leslie! View Public Whiteboard Weightlifting Metcon (Time) 4×6 Unbroken Power Cleans for time, RX 185/125 ADVRX 205/145 – rest as little time as possible between sets Metcon Metcon (Time) 2 Thrusters 95/65, 2 Slamballs 30/20 4 Thrusters, 4 Slamballs 6 Thrusters, 6 Slamballs 8 Thrusters, 8 Slamballs 10 Thrusters,
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Snatch (1 RM ) Metcon Metcon (Time) 5 RFT: 10 Jerks, 155/105 10 T2B 10 Burpees
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Squat Clean (1 RM ) Metcon Metcon (Time) For time: 2,000m Row 50 Alternating Pistols (25/side) 30 Hang Cleans, 185/115 ADV RX 225/155