WOD

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 21-15-9: Dead Lift, 275/185 Ring Dips Metcon Metcon (Time) Cash-in 50 DU 21-15-9 Calorie Row GHDSU Cash-out 50 DU

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25min : 5 T2B 10 Hand Release Pushups 15 Wallballs Partner A completes the entire round and then partner B goes. Score is total rounds and reps combined.

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Snatch (2 Power Snatches every 30 seconds for 4 minutes – ) Metcon Metcon (Time) Partner cash in 2000m Row 4 RFT 40 KBS, 32/24kg 120 Double Unders cash out 2000m Row

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (No Measure) EMOMx20 Even: Goat 1 ODD: Goat 2 Mobility

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Strength A. 3×1 Squat Clean B. 3×2 Bench Press C. 3×3 OHS 25 minute time cap Metcon Metcon (Time) 25 Calorie Row 25 Box Jumps, 24/20 20 Calorie Row 20 Box Jumps, 24/20 15 Calorie Row 15 Box Jumps, 24/20 10 Calorie Row 10 Box Jumps, 24/20

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon “Squating Elizabeth” (Time) 21-15-9: Squat Cleans, 135/95 Ring Dips Conditioning Metcon (10 Rounds for reps) EMOMx10: Odd: 8 Pull ups + 8 Thrusters, 95/65 Even: 8 Pull ups + 8 OHS, 95/65You have to complete 8 + 8 every round for RX.

CrossFit Allegiance – CrossFit Tomorrow (Saturday), we will have a visitor from Phoenix Physical Therapy to talk to us about Trigger Point Dry Needling. If enough members are interested he will come back and give treatments at a discounted price. View Public Whiteboard Metcon Metcon (Time) Teams of 3 complete the following for time: RX

CrossFit Allegiance – CrossFit Super Bowl Party at Derrick Ledford’s house starts between 4:30-5pm. Please bring a dish and what you are drinking. Also, please sign up for the CrossFit OPEN…… http://games.crossfit.com View Public Whiteboard Weightlifting Snatch Balance (Work up to a heavy Snatch Balance ) 3 second hold in the bottom Metcon Metcon (AMRAP

CrossFit Allegiance – CrossFit Super Bowl Party at Derrick Ledford’s house starts between 4:30-5pm. Please bring a dish and what you are drinking. Also, please sign up for the CrossFit OPEN…… http://games.crossfit.com View Public Whiteboard Metcon Metcon (No Measure) EMOMx20min 3-5 reps ODD: skill EVEN: skill Pick 2 skills you need to work on and

CrossFit Allegiance – CrossFit Super Bowl Party at Derrick Ledford’s house starts between 4:30-5pm. Please bring a dish and what you are drinking. Also, please sign up for the CrossFit OPEN…… http://games.crossfit.com View Public Whiteboard Weightlifting 1 Power Clean + 1 Squat Clean + 1 Push Jerk + 1 Split Jerk (EMOMx10, Climbing) Weightlifting Metcon