0

5/27/17


CrossFit Allegiance – CrossFit

Monday’s Memorial day WOD “Murph” we will have 2 time slots. Everyone that can run a mile in 9 + will go at 9am and for everyone that can run a mile in sub 9 will go at 9:30. The class times will be in WODify. Please sign up.

View Public Whiteboard

Metcon

Adderall (AMRAP – Reps)

With a running clock:

0:00-10:00

1 Mile Run

Max Clean & Jerks (135/95#)

10:00-13:00-REST

13:00-20:00

800m Run

Max Power Snatch (115/80#)

20:00-23:00-REST

23:00-27:00

400m Run

Max Thrusters (95/65#)

0

5/25/17

CrossFit Allegiance – CrossFit

Happy Birthday Derek H!

Alyson is collecting for Operation Gratitude again! If you would like you can donate this Memorial Day something or some things from the list below to send to troops!!! Most of the travel-size items can be found at the dollars stores or Walmart. Alyson will set up a donation box at CFA during Murph and the BBQ, but she will take donations at anytime for the next week.

Knit or Crocheted Scarves and Hats
Cool-Ties/Bandana Coolers (Make Cool Ties)
Paracord Survival Bracelets (NEW STYLE! Bracelets)
Beanie Babies, Webkinz, Amigurumi, or other Small Plush Toys (6 inches or smaller)-
Hand Sanitizer (1 to 3 ounce size)
Socks (preferably black, brown, green, tan; not white)
Drink Mix Packets (single serve, Kool-Aid, Crystal Light, etc.)
Gum
Lip Balm (with extra seal)
Mouthwash – Travel size
Tissue (individual packets)
QTips (travel size packets)
Moist Towelettes (individual packets)
Sunscreen – Travel size, Non-Aerosol

#supportourtroops🇺🇸🇺🇸🇺🇸

View Public Whiteboard

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

15 Air Squats

15 Sumo DL 155/125

2 Legless rope climbs

ADV RX as written

RX rope climb

Scaled 6 Pull-ups

Cool Down

Metcon (No Measure)

Station 1: pec smash

Station 2: scapula/teres major/deltoid/lat. smash

Station 3: pigeon stretch

Station 4: your choice

Each station is 4 minutes

0

5/24/17

CrossFit Allegiance – CrossFit

Happy Birthday Kyle!

View Public Whiteboard

Weightlifting

Front Squat (3×5 79% 1×1 85%, 87%, 89%)

79%/5

85%/1

79%/5

87%/1

79%/5

89%/1

Metcon

Metcon (4 Rounds for reps)

4 Rounds:

Min 1: 12 KB Front Rack Lunges (24/16kg)

Min 2: 12 Push-ups

Min 3: 12 KB Box Step-Ups (16/12kg)

Min 4: 50s Plank Hold (elbows)

6 each leg and everyone steps to 20″ box

0

5/22/17

CrossFit Allegiance – CrossFit

Happy Birthday Katie P!

View Public Whiteboard

Warm-up

Warm-up (No Measure)

200m Jog

10m Spider Man Lunges

10m Quad pull toe touch

10m soldier walks

20m but kicks

20m grapevine

—2 Rounds—

5 Thoracic Ext Rotations/Arm

https://www.youtube.com/watch?v=aCEKBGRhSBQ

5 Scap Push Ups

10 5# plate front raises

10 5# plate Tricep Ext 5/Side

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Metcon (2 Rounds for reps)

EMOMx16:

Odd: 15 Wallballs (20/14#)

Even: 6 Bar MU
Round 1 will be your total # of WB you got each round and Round 2 will be your total # of BMU you got each round.

0

5/22/17

CrossFit Allegiance – CrossFit

Happy Birthday Dan L!

View Public Whiteboard

Warm-up

Warm-up (No Measure)

200 m run

2 Rounds

5 goblet squats

5 KBS

5 one arm KB press/arm

5 single leg KB DL/leg

5 inch worms

-then-

2 Rounds

10 OHS PVC

10 pass throughs

-then-

:30 Pigeon stretch/leg

10 bridges

5 leg raises/leg

:30 frog stretch

1: Table Manners (Time)

3 Rounds:

10 Power Cleans (135/95)

10 Front Squats

10 Push Jerks

ADV RX as written

RX 115/80

Weightlifting

2: Hang Snatch (3×3)

From Mid-thigh

60% 1×4

65% 1×4

70% 1×4

75% 3×3

0

5/19/17


CrossFit Allegiance – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

200m run

40m high knee skips

40m butt kicks

40m grapevine

-then-

20m soldier walks

20m walk on balls of feet

20m quad-pull/toe-touch

20m knee tucks

20 ankle rolls/foot

20 arm circles/arm

-then-

grab a bar or PVC and go through 2 rounds of Burgener warm-up

https://www.youtube.com/watch?v=ZE7-msQJyfo

Weightlifting

Clean and Jerk

65% 3+1

70% 3+1

75% 3+1

80% 3+1

85% 2 x 3 Cleans + 1 Jerk

Metcon

“Surfer on Acid” (Time)

“Surfer on Acid”

3 RFT:

400m Run

21 Burpees

0

5/18/17

CrossFit Allegiance – CrossFit

View Public Whiteboard

Warm-up

Together

Warm-up (No Measure)

400m jog

2 rounds:

3 DB press, 3 DB FS, 3 DB thrusters

-then-

2 rounds:

5 skater squats

:30 pigeon pose/leg

5 straight leg raises/leg

5 bridges

5 hip flexion

Metcon

Metcon (No Measure)

Each station is 5 minutes. Repeat whichever stretch needed.

Station 1

Bike 1 minute

:30-45 sec quad pull/ leg

:30-45 sec touch your toes 😝

Station 2

200m jog

:30-45 sec pigeon stretch

:30-45 sec frog stretch

Station 3

Row 20 calories

Shoulder stretches (if you don’t know at least 2 movements ask your coach)

Station 4

15 Burpees

Rollout

0

5/17/17

CrossFit Allegiance – CrossFit

Happy 12th Birthday Julia!

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Together as a class:

200m Jog +

1 Lap KB Waiter Carry/Arm (Light)

5 KB Goblet Squats

5 Single Leg KB DL/Leg

5 Bottoms Up KB Press/Arm

+

2 Rounds

10 Alt Plank Shoulder Taps

10 PVC pass throughs

Front Squat (87% 1×1)

77% 1×5

83% 1×1

77% 1×5

85% 1×1

77% 1×5

87% 1×1

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13:

55 Calorie Row

55 Thrusters (95/65)

55 Pull-ups

55 HSPU

Mobility

2:00 standing straddle then pec smash with lacrosse ball