CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 Rounds: 20 Abmat Sit-Ups 30 Supermans 40 Flutter Kicks 50 Good Mornings (you choose the weight) 60 Second Plank Hold Skill Metcon (AMRAP – Reps) EMOMx10-12min 3-5 reps of your goat
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12: 10 Burpees 25 DU Gymnastics Metcon (Time) 10 Sets of 10 unbroken Kipping HSPU – rest as needed between sets.
CrossFit Allegiance – Regional Athletes View Public Whiteboard Accessory Work 3×10 GHD Presses – Press bar over your eyes. 3×10 Ring In/outs 3×10 Glute Ham Raises
CrossFit Allegiance – Regional Athletes View Public Whiteboard Gymnastics 10 set of: Legless Rope Climb + 2 Rope Climbs, rest 2 minutes between rounds. Accessory Work 3×5 Sotts Press Weightlifting Snatch Grip Deadlift (Work up to a heavy double Snatch Grip Dead lift)
CrossFit Allegiance – CrossFit Partners may switch as often as they want. ✓Both the Row and the snatch must be completed before going to the double unders and pistols/slamballs. ✓If one athlete finishes an item before the other, they may assist but only one athlete can be working at a time ✓ One athlete must …
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, …
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