0

9/18/19


CrossFit Allegiance – CrossFit

View Public Whiteboard

Metcon

Metcon (3 Rounds for reps)

AMRAP 7:

Bench Press

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:

50 Front Squat (135/95)

50 Front Squat (155/105)

AMRAP Front Squat (185/135)

Rest 3 Minutes

AMRAP 7:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)
Teams of 3 will work through 3 separate AMRAP 7’s with 3 minutes of rest between

• Athletes will split reps up how they see fit, with one person working at a time

• Enter separate scores for the bench, front squat, and deadlifts

Front Squat off the rack and Bench Press

One barbell per team

0

9/17/19


CrossFit Allegiance – CrossFit

View Public Whiteboard

Metcon

Metcon (Time)

Partner WOD

For Time:

100/70 Calorie Bike

200 DU

2k Row

200 DU

100/70 Calorie Bike

Metcon

Metcon (AMRAP – Reps)

ADV RX

In a 5 Minute Window:

20 Strict HSPU

40 Hang DB Snatches (50/35)

In Time Remaining: Max Strict HSPU

RX

20 DB Push Press (50/35)

40 Hang DB Snatches (50/35)

In Time Remaining: Max DB Push Press

0

9/16/19

CrossFit Allegiance – CrossFit

View Public Whiteboard

Weightlifting

Capacity Builder

ADV RX

In a 1:30 Window:

9 Power Cleans (135/95)

9 Front Squats (135/95)

9 Push Jerks (135/95)

Time Remaining: Max Ring MU

Rest :30 Seconds

In a 1:30 Window:

7 Power Cleans (155/105)

7 Front Squats (155/105)

7 Push Jerks (155/105)

Time Remaining: Max Ring MU

Rest :30 Seconds

In a 1:30 Window:

5 Power Cleans (185/135)

5 Front Squats (185/135)

5 Push Jerks (185/135)

Time Remaining: Max Ring MU

Rest :30 Seconds

In a 1:30 Window:

3 Power Cleans (205/145)

3 Front Squats (205/145)

3 Push Jerks (205/145)

Time Remaining: Max Ring MU

RX

115/801

135/95

155/105

185/135

In place of MU:

Strict Banded Ring MU

Jumping Ring MU

C2B

New rounds begin on the 0:00 – 2:00 – 4:00 – 6:00

Metcon

Metcon (Time)

3 Rounds:

400 Meter Run

12 Burpee Box Jump Overs (24/20)

15 Thrusters (95/65)

0

9/13/19

CrossFit Allegiance – CrossFit

The open is quickly approaching. If you are interested in participating please sign up on the white board by the Dumbells. We will make teams and compete for a prize (tbd).

View Public Whiteboard

Metcon

Metcon (Time)

15-12-9-12-15:

T2B

Deadlifts (225/155)

Barbell-Facing Burpees

Extra Gymnastics Work

Metcon (No Measure)

With a 10:00 Running Clock…

Practice Sets:

21 Barbell Good Mornings

25-50′ Handstand Walk

0

9/12/19

CrossFit Allegiance – CrossFit

This is where Eric and I are staying for beer city beat down if anyone is interested.

https://hamptoninn3.hilton.com/en/hotels/north-carolina/hampton-inn-and-suites-asheville-biltmore-village-AVLBVHX/index.html

View Public Whiteboard

Metcon

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP

200m Run

10 push-ups

200m Row

10 Lunges
If you end on the row every meter counts as a rep and if you make it halfway around the building it counts as 100m.

0

9/11/19

CrossFit Allegiance – CrossFit

Next Golf Shambles is October 3rd. Sign up on the white board if you want to play.

View Public Whiteboard

Metcon

Always Remembered (Time)

Teams of 2:

2001 Meter Row “Buy-In”

4 rounds:

9 Rope Climbs

11 Bear Complexes (135/95)

2977 Meter Row “Cash-Out”

1 Bear Complex:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

ADV RX as written

RX 115/75
This workout honors the fallen. The September 11 attacks (also referred to as 9/11 were a series of four coordinated terrorist attacks by the Islamic terrorist group al-Qaeda against the United States on the morning of Tuesday, September 11, 2001. The 2001 meter row represents the year. The 4 Rounds represents the four planes. The 9 Rope Climbs represents the month. The 11 Bear Complexes represent the day. The 2977 meter row represents the lives lost.

0

9/10/19

CrossFit Allegiance – CrossFit

Next Golf Shambles is October 3rd. Sign up on the white board if you want to play.

View Public Whiteboard

Metcon

Metcon (Time)

5 Rounds:

15 KBS (32/24kg)

400m Run

40 DU

Metcon (AMRAP – Reps)

AMRAP 6:

1 Strict Handstand Push-up

1 Strict Pull-up

2 Strict Handstand Push-up

2 Strict Pull-ups

3 Strict Handstand Push-up

3 Strict Pull-ups



Continue to add (1) rep to each movement until the cap is reached

0

9/9/19

CrossFit Allegiance – CrossFit

View Public Whiteboard

Weightlifting

Overhead Squat

3 Sets of 1

Sets: 50-55-60%

Tempo Overhead Squat: 5 Second Negative + 2 Second Pause in Bottom

• These percentages are based off 1RM OHS

• All reps are taken from the rack

• Rest as needed between sets

If unable to OHS then Front Squat

Overhead Squat

3 Sets of 1

Sets: 65-70-75%

2 second pause at bottom

Metcon

Metcon (Time)

2 Rounds:

25 Overhead Squats (115/85)

35/25 Cal Bike

Accessory Work

Metcon (No Measure)

3 Rounds, Not For Time:

15 Hollow Rocks

18 Empty Barbell Good Mornings

21 GHD Sit-ups

24 Hip Extensions