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5/24/18

CrossFit Allegiance – CrossFit

Happy Birthday Kyle!
Everyone’s invited to Shannon’s this Saturday for a
“Pre-Murph Protein 🌮 & Carb 🍺 Load” party Sat 5/26, 2pm – until. Family friendly.
5714 Tipperary Drive, Denver. BYOB and swim suits if interested.

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Metcon

Metcon (AMRAP – Reps)

3 Rounds:

Team A max Cal Bike

Team B 400 Meter Prowler Push

-then switch-

Split class in half

Bike ends when Prowler Push is over. Score is Cal on the Bike.

If Teams of 2-4 athletes, 1 Bike +1 Prowler

If Teams of 5-7, 2 Bikes + 2 Prowlers

If Teams 8-10, 3 Bikes + 3 Prowlers
Prowler push on the side of the building about 10 m past the gate to the 50m mark. Down and back is 100m for a total of 4 times to equal 400m. Please do not park on the side of the building. If spots in the back are taken please park in the front of the building or at the neighbors.

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5/23/18

CrossFit Allegiance – CrossFit

Happy Birthday Katie P!
After our memorial day WOD we will have a CFA BBQ and Corn-hole. Eric and I will provide Hamburgers, Hot Dogs, Buns, paper plates and napkins along with a case of water.

I hung the sign up sheet on the dance room doors to the left of WODify. Last year we had too many sides and food went to waste. Please coordinate with each other not everyone has to bring something. If we can just have what is on the list below we will be good to go.
1) Condiments such as Ketchup, Mustard, Mayo…
2) Slaw
3) Beans
4) Chili
5) Chips
6) H20
7) Salad (veg., pasta, potato, kale….)
8) Fruit
9) Miscellaneous

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Metcon

Snake Bite (Time)

21-15-9:

Squat Snatch, 95/65

CTB Pull-Ups

Skill

Metcon (AMRAP – Reps)

Alternating On the Minute x 10:

Odd Minutes – 200m Run

Even Minutes – Max Strict HSPU :30 Seconds

ADV RX as written

RX Kipping HSPU

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5/22/18

CrossFit Allegiance – CrossFit

Happy 50th Lanny! Happy Birthday Kerry and Miller!

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Metcon

Metcon (Time)

5 Rounds, On the 4:00:

30 Air Squats

20/14 Calorie Row

10 Lateral Burpees over Rower

Score is slowest round.

Midline

Metcon (No Measure)

4 Giant Sets:

Max Effort L-Sit Hold (Paralletes)

20 Weighted Hip Extensions (35/25)

Rest 1:30 between sets.

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5/21/18


CrossFit Allegiance – CrossFit

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Weightlifting

Squat Snatch

On the Minute x 9

Minute 1 – 60% x 2

Minute 2 – 65% x 2

Minute 3 – 70% x 2

Repeat cycle for a total 3 times two reps at each %. You can reset between reps.

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1:

Clean and Jerks (115/80)

30 Double Unders After Each Set

ADV RX as written

RX 95/65 and 15 DU

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5/19/18


CrossFit Allegiance – CrossFit

Happy Birthday Emily!

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Metcon

Metcon (Time)

Partner WOD

For Time:

800 Meter Run

50 Overhead Squats (75/55)

20 Strict Pull-ups

800 Meter Run

50 Thrusters (95/65)

20 Strict Pull-ups

800 Meter Run

50 Front Squats (115/85)

20 Strict Pull-ups

Split reps one person working at a time and run together.

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5/18/18


CrossFit Allegiance – CrossFit

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Weightlifting

Tempo Front Squat 6 sec (10×1)

6 seconds down 1 second pause at bottom

Metcon (AMRAP – Rounds and Reps)

ADV RX

AMRAP 13:

50 Dumbbell Snatches (50/35)

40 Burpees

30 T2B

20 Kipping HSPU

RX

AMRAP 13:

50 Dumbbell Snatches (50/35)

40 Burpees

30 T2B

20 Hand Release Push-ups

Fitness

AMRAP 13:

50 Dumbbell Snatches (35/25)

40 Burpees

30 T2B

20 Hand Release Push-ups

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5/17/18

CrossFit Allegiance – CrossFit

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Warm-up

Metcon (1 Rounds for reps)

6 Rounds

1 Minute 10 Pushups

1 Minute Rest

Scaled

5 Pushups in a minute.

12 minute Warm-up

Skill Work

Metcon (No Measure)

EMOMx20

Odd min: Skill 1

Even min: Skill 2

I listed some suggested skill work below or feel free to mix and match and do whatever you need to work on your goals. Talk to your coach about your goals if you need some suggestions.

Gymnastics

Metcon (20 Rounds for reps)

ODD Min: 2 Strict HSPU

Even Min: 3 Kipping

Metcon (20 Rounds for reps)

ODD Min: 3-5 Kipping HSPU

Even Min: 3-5 Strict Pull-ups

Metcon (20 Rounds for reps)

Working on Getting a Pull-up and DU

ODD Minute: 2-3 Negatives

Even Minute: 30 seconds DU

Metcon (20 Rounds for reps)

Working on Butterfly PU and DU OR Butterfly PU and HS-walks

ODD: 3-10 Butterfly PU

Even: 45 sec HS-walks (every 5 ft is a rep) OR 30 sec DU

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5/16/18

CrossFit Allegiance – CrossFit

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Weightlifting

3-Position Power Clean + Split Jerk (Build to a heavy complex)

Metcon

Metcon (Time)

Partner

3 Rounds:

20 Clean and Jerks (135/95)

800 Meter Row

RX 95/65

Split reps

Extra work if you want an after WOD

Metcon (No Measure)

6 Rounds

10 GHD Sit-Ups

20 AbMat Sit-Ups