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9/21/17

CrossFit Allegiance – CrossFit

This Friday September 22nd no class from 5:30-7pm. We will be hosting an Olympic Lift Seminar here at CFA from 5:30-9pm.

https://www.eventbrite.com/e/crossfit-allegiance-olympic-weightlifting-seminar-tickets-36637636156

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Warm-up

Warm-up (No Measure)

400m run

2 Rounds

5 air squats W/2sec pause

5 push-ups

5 super mans

10 plank shoulder touches

-then-

Downward dog

Child’s pose

Soldier walks

Quad pull

10 GM w/Bar

10 shoulder press bar or DB

Metcon

Metcon (Time)

Partner WOD

ADV RX

60 Hang Cleans 135/95

60 Burpee box jump over

40 Hang Cleans 155/105

40 Burpee box jump over

20 Hang Cleans 185/115

20 Burpee box jump overs

RX 95/65, 135/95 155/105

Scaled 75/55, 95/75, 115/85

Burpees are box facing

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9/20/17

CrossFit Allegiance – CrossFit

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Warm-up

Metcon (No Measure)

1 min bike

2 Rounds:

20 floor press with unloaded bar

1 min: chest smash w/lacrose ball or softball

1 min lat smash with roller

1 min ankle stretch :30/leg

20 pistols or pistol skill 10/leg

1 min quad-pull/toe touch

1 min 90/90 stretch

:30 sec plank

10 super mans

Pistol skill work can be to work on one leg squat to a higher base than hips below knees. For example you can squat to a chair or a box or plates stacked up.

Metcon

Pump House (Time)

For Time:

ADV RX

15-12-9-6-3

Ring Dips

Strict Pull-ups

200M Run

RX

12-9-6-3

Ring Dips

Strict Pull-ups

200M Run

Scaled

15-12-9-6-3

Box dips

Hollow Rock on the bar or RR

200M Run

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9/20/17

CrossFit Allegiance – CrossFit Teens

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Warm-up

Metcon

Metcon (No Measure)

1 min bike

2 Rounds:

10 push-ups

10 PVC pass thru’s

1 min ankle stretch :30/leg

20 pistols or pistol skill 10/leg

1 min quad-pull/toe touch

1 min 90/90 stretch

:30 sec plank

10 super mans

Pistol skill work can be to work on one leg squat to a higher base than hips below knees. For example you can squat to a chair or a box or plates stacked up.

Metcon (Time)

ADV RX

10-8-6-4-2

Ring Dips

Pull-ups

200m run

RX

10-8-6-4-2

Push-ups

Bent over rows

200m run

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9/19/17

CrossFit Allegiance – CrossFit

Don’t forget to sign up for Olympic Weightlifting High Performance Record Breaking seminar with Olympian and 2 time Olympic Head Coach, Michael Cohen.
Fri, September 22, 2017
5:30 PM – 9:00 PM
Location CrossFit Allegiance
Click on the link below to sign up.

https://www.eventbrite.com/e/crossfit-allegiance-olympic-weightlifting-seminar-tickets-36637636156

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Warm-up

200m Jog

-then-

10 Quad-pull w/toe touch 5/leg

10 soldier walks/leg

10 stretch Lunges 5/leg

-then-

10 Goblet Squats w/ :02 Pause

10 single arm KB press/arm

3 Turkish getups/side

Weightlifting

Power Snatch (3×2 70%)

Snatch Pull (90% 3×2)

Metcon

Head to Toe (AMRAP – Rounds and Reps)

AMRAP 8

10 T2B

10 Burpees

ADV RX as written

RX 20 sit-ups

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9/19/17

CrossFit Allegiance – CrossFit Teens

View Public Whiteboard

Warm-up

Warm-up

200m Jog

-then-

10 Quad-pull w/toe touch 5/leg

10 soldier walks/leg

10 stretch Lunges 5/leg

-then-

10 Goblet Squats w/ :02 Pause

10 single arm KB press/arm

3 Turkish getups/side

Weightlifting

Back Squat (4×2)

Metcon

Metcon (Time)

AMRAP 10

10 T2Rings

10 Burpees

ADV RX as written

RX 20 situps

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9/18/17


CrossFit Allegiance – CrossFit

5:30am please wear something bright or with reflectors. Our neighbors called me asked me very nicely if you could do this. There are a lot of trucks and they can’t see you.

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Weightlifting

Back Squat (4×2 75%)

Gymnastics

Metcon (Time)

15 Strict HSPU

rest 1 min

12 Strict HSPU

rest :45

9 Strict HSPU

rest :30

9 Strict HSPU

rest :15

6 Strict HSPU

RX kipping HSPU

Metcon

Metcon (Time)

Partner WOD

160 DU

160 Air Squats

800 M Run

400 M Run

80 KBS 32/24kg

80/60 Row

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9/16/17

CrossFit Allegiance – CrossFit

Evans Farm will be here.

The CrossFit Team Series starts next week!

The Team Series will take place Sept. 20-Oct. 2. You and a partner can complete the workouts right here at CFA, submit scores and see how you stack up. Prizes and pride are on the line.

Compete as a male, female or mixed-pair team, and also compare yourself to teams your age.

Don’t wait for the Open. Find a friend, favorite frenemy or casual acquaintance you’d like to know better, and get ready to test yourselves together.

Tune in Wednesday for the 5:00 p.m. PT live announcement of the first set of workouts.

https://games.crossfit.com/cf/login?returnTo=%2Fregister%2Fteamseries%2Fteam&flow=teamseries

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Metcon

Metcon (AMRAP – Rounds and Reps)

2 person team

AMRAP 18:

9 Kettlebell Swings (24/16kg)

9 Burpees

9 Box Jumps (24/20)

Scaled 5 reps of everything

Alternating rounds. Partner A does a round then partner B does a round. Score is total rounds combined.