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
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 400m Run 300 DU 200 Air Squats 100 Slamballs 50 T2B 400m Run 50 T2B 100 Slamballs 200 Air Squats 300 DU
CrossFit Allegiance – CrossFit This is our seeding WOD for the competition in Greensboro. The results will determine the order of when we go. View Public Whiteboard Metcon RX/MR: Metcon (Time) Part 1: 0:00-6:00 AMRAP 10 Deadlifts 275/185 15 Toes to Bar 10 Cleans 185/125 30 Box Jump Overs 24/20 (step ups are not allowed)