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6/23/17


CrossFit Allegiance – CrossFit

Happy Birthday Tim!

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Warm-up

Bike for 1 min or Row 250m

2 Rounds

10 hollow rocks

10 bridges

10 flutter kicks

10 super mans

30 sec plank

-then-

5# plate arm raises—- Front/side/across

PVC pass throughs

Hip stretch/soldier walks/quad pulls

Gymnastics

Metcon (AMRAP – Reps)

Max Reps of C2B Pull-ups in 1:00

Does not need to be unbroken

Weightlifting

Clean and Jerk

60% 2 Cleans +1 Jerk

70% 2 Cleans +1 Jerk

75% 2 Cleans +1 Jerk

80% 1 Clean & Jerk

85% 1 Clean & Jerk

90% 2×1 Clean & Jerk

Metcon

Metcon (Time)

Partner WOD

40 – 30 – 20:

DB Hang Squat Cleans 50/35#

Push-press 50/35#

Row 1200m

Row 1200 after 40 and after 30 and then after 20.

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6/22/17


CrossFit Allegiance – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30/25 Calorie Row

20 Push-ups

10 Deadlifts (245/165)

Metcon

Metcon (No Measure)

Each Station is 5 minutes

Run 200m

Stretch hamstrings & glutes

Bike 1 min

Quads & calfs

Run 200m

Hip stretch

Bike 1 min

Rollout

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6/21/17

CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat (Work up to a heavy single)

Metcon

Metcon (3 Rounds for reps)

AMRAP 4:00:

400m Run

15 Burpees Over Bar

Max Power Cleans (135/95)

Rest 4:00

AMRAP 4:00:

400m Run,

10 Burpees Over Bar

Max Power Cleans (155/105)

Rest 4:00

AMRAP 4:00:

400m Run

5 Burpees Over Bar

Max Power Cleans (185/135

ADV RX as written

RX 105/65, 115/75, 135/85

400m is 2 laps around the building. If it is muddy or raining Row 400m for RX


Saturday Fun! Why would you ever miss a Saturday class? We have so much fun!

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6/20/17

CrossFit Allegiance – CrossFit

Happy Birthday Bruce! Happy Birthday Adam!

The Meltdown ends this Wednesday. Please see me for your final weigh in : )

The Body Composition testing truck will be here this weekend. If you are interested in taking your body fat % or retaking it sign up at the link below.

https://www.eventbrite.com/e/crossfit-allegiance-body-composition-testing-tickets-33434205609?aff=utm_source%3Deb_email%26utm_medium%3Demail%26utm_campaign%3Dnew_event_email&utm_term=eventurl_text

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Weightlifting

Squat Snatch (85% 3×1)

60% 1×2

70% 1×2

75% 1×2

80% 1×2

85% 3×1

Metcon

Harley Love (Time)

6 Rounds:

13 Thrusters (115/80)

14 CTB Pull-Ups


Saturdays winning team holding the trophy and the title.

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6/19/17

CrossFit Allegiance – CrossFit

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Weightlifting

Front Squat (85% 3×1)

60% 1×2

70% 1×2

75% 1×2

80% 1×2

85% 3×1

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25

Teams of 3:

10 Front rack DB Reverse Lunges (5/side) 50/35#

10 DB Push Press 50/35#

10 Squat jumps W/1 DB 50/35#

200m Row

*Relay style, Athlete 2 can start once Athlete 1 starts to row, etc.

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6/15/17

CrossFit Allegiance – CrossFit

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Warm-up

Warm-up (No Measure)

20 Jumping jacks

5 Burpees

5 air squats (pause and hold bottom position for 3 seconds)

20 DU or singles

-then-

2 Rounds:

10 Lunges 5/leg

20 sec plank

-Then-

Soldier walks

Quad pull toe touch

Butt kicks

Metcon

Annie on the Run (Time)

100 DU

50 Sit-ups

200m Run

80 DU

40 Sit-ups

200m Run

60 DU

30 Sit-ups

200m Run

40 DU

20 Sit-ups

200m Run

20 DU

10 Sit-ups

200m Run
200 m run is one lap around the building

Mobility

Metcon (No Measure)

3 min at each station

Station 1:

Rollout

Station 2:

Back smash

Station 3:

Chest smash

Station 4:

Glutes/hamstrings

Station 5:

Child’s pose

Downward facing dog

0

6/14/17

CrossFit Allegiance – CrossFit

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Warm-up

Warm-up (No Measure)

200m jog 1 lap around the building

Butt Kicks

Soldier walks

Quad pull – Toe Touch

2 Rounds:

10 Reverse Lunges w/ Rotation

10 Lateral Lunges 5/ side

10 lateral leg swings 5/side

10 single arm Russian KBS 5/arm

Weightlifting

Back Squat (95% 1×1)

60%/2

70%/2

75%/2

80%/2

85%/2

90%/1

95%/1

Metcon

Metcon (Time)

21-15-9:

Snatches, 135/95

GHDSU

Directly into:

18-12-6:

Jerks, 135/95

Bar Muscle-ups

Directly into:

15 – 12 – 6:

Bar Facing Burpees

T2B

ADV RX as written

RX Pull-ups 115/75