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Main – CrossFit Weightlifting Back Squat (EMOMx6, 3 Back Squats) Metcon Metcon (15 Rounds for reps) On the Minute x 30: Odd Minutes – 30 DU Even Minutes – 15 Burpees30 Singles if you don’t have DU In WODify there should be 15 rounds to log. One round consists of 30 DU and 15 Burpees […]

Main – CrossFit Metcon Metcon (Weight) Death by Thrusters, 135/95 – Everyone will start with 135/95 and will give it everything they have. If you are unable to complete 10 rounds with this weight, drop the weight to 115/75 and start over. – If you are unable to complete 10 rounds with 115/75, drop the

Main – CrossFit Wednesday, Nov 19, it is Danny’s 36th birthday. He would like to do a partner WOD. He is choosing 18 and 36 because he is turning 36 and his daughter would have been 18. Weightlifting Deadlift (EMOMx6, 3 Deadlifts) Metcon Metcon (Time) Partner WOD for time: Cash-in 100 m Run 3 Rounds

Main – CrossFit Weightlifting Power Snatch (3×1 at 85% 3×1 at 90% 3×1 at 85%) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 of: 50 Air Squats 50 Double-Unders 40 Box Jumps, 24/20 40 T2B 30 C2B Pull-Ups 30 Bar Facing Burpees 20 Cleans, 145/100 20 Jerks, 145/100 10 Ground to Overhead, 145/100 10

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