0

7/26/17

CrossFit Allegiance – CrossFit

Happy Birthday Dane!

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Weightlifting

Back Squat (75% 3×5)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9:

6 Strict Pull-Ups

9 Front Squats (135/95)

Gymnastics

Extra work

Metcon (3 Rounds for reps)

Ring Muscle-ups:

3×70% unbroken

rest :70 seconds between sets

0

7/25/17

CrossFit Allegiance – CrossFit

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Weightlifting

Metcon (Weight)

EMOMx10

Minutes 1-5: 3 Snatches

Minutes 6-10: 5 Clean & Jerks

You choose the weight

100# snatch 100# C&J score = 200

Metcon

Metcon (3 Rounds for reps)

AMRAP 5

7 Rounds of “The Chief” (115/80)

Max Calorie on Rower Time Remaining

rest 5 minutes

AMRAP 5

6 Rounds of “The Chief” (135/95)

Max Calorie on Rower Time Remaining

rest 5 minutes

AMRAP 5:

5 Rounds of “The Chief” (155/105)

Max Calorie on Rower Time Remaining

“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

ADV RX as written

RX 95/55, 115/70, 135/85

Score is total calories each round


CrossFit Kids Sam Knight getting stronger

0

7/24/17

CrossFit Allegiance – CrossFit

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Growing up fast

Warm-up

200m Jog

2 Rounds

5 slow Plate Squats (2 sec hold)

5/ arm 5# plate raises

5/ leg quad pull toe touch

5 PVC Pass thru’s

5 PVC OHS

-then-

Burgener Warm-up

Weightlifting

Snatch (3×3 70%)

Overhead Squat (3×3 70%)

Metcon

Metcon (Time)

21-15-9:

DB Snatches (50/35)

Calorie Row

…Directly into…

21-15-9

Box Jump Over (24/20)

Pull-Ups

0

7/21/17


CrossFit Allegiance – CrossFit

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Hats are in and Yay it’s Friday!

Weightlifting

Front Squat (5×4 78%)

Metcon

Raise the Bar (AMRAP – Rounds and Reps)

AMRAP 8

3 Thrusters (95/65)

3 Toes to Bar

6 Thrusters (95/65)

6 Toes to Bar

9 Thrusters (95/65)

9 Toes to Bar

ADV RX as written

RX 75/55
continue to 12, 15….

3/3 is one round

6/6 is 2 rounds

9/3 would be 2 rounds 12 reps

0

7/18/17

CrossFit Allegiance – CrossFit

Evans Family Farm will be here again this Saturday from 10:30-11am. They will have pork and chicken.

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Weightlifting

Metcon (2 Rounds for reps)

EMOMx8

Minutes 1-4: 4 Snatches (155/105)

Minutes 5-8: 6 Clean and Jerks (155/105)

ADV RX as written

RX 135/95

Round 1 is # of snatches Round 2 is # or C&J

Metcon

Metcon (3 Rounds for reps)

AMRAP 5:

600m Run Buy-In

12 Deadlifts (185/135)

12 Bar Facing Burpees

Rest 5:00

AMRAP 5:

400m Run Buy-In

9 Deadlifts (225/155)

9 Bar Facing Burpees

Rest 5:00

AMRAP 5:

200m Run Buy-In

6 Deadlifts (275/185)

6 Bar Facing Burpees

600m run is out to the 200m mark on the road back to the garage door and around the building.


0

7/14/17

CrossFit Allegiance – CrossFit

Happy Birthday Mary!

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Warm-up

200m Jog

10 Lunges

10 Soldier walks

10 Quad pull/toe touch

10 Gate Openers

+

2 Rounds

10 Air Squats

10 Sit Ups

10 HRPU

10 DU/20 Singles

Weightlifting

Front Squat (5×4 75%)

Metcon

Metcon (Time)

Partner WOD

10 Rounds:

10 Squat Cleans (135/95)

20 Cal Row

60 Double Unders

Cool down

0-2min

Frog stretch

2-4

Child’s pose