WOD

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CrossFit WOD, March 30, 2020

PPLAdmin March 29, 2020

3/30/20

We will be at the gym tomorrow between 11AM and 3PM.

Zoom Classes are 8AM, 10AM, 4PM & 5:30PM

Zoom meeting code is: 564-790-2205

Notice we added an 8AM class. Let us know if you need another class time.

We hope everyone is doing well.

Weightlifting

Back Squat (Weight)

Set #1 (On the 0:00) – 5 Reps @ 75%
Set #2 (On the 2:00)- 4 Reps @ 80%
Set #3 (On the 4:00) – 3 Reps @ 85%
Set #4 (On the 6:00) – 2 Reps @ 90%
Set #5 (On the 8:00) – 1 Rep @ 95%
Set #6 (On the 10:00) – 1 Rep @ 100%
Set #7 (On the 12:00) – 1 Rep @ 100%
Set #8 (On the 14:00) – 1 Rep @ 100%
Set #9 (On the 16:00) – 1 Rep @ 100%

Sets 1-9 completed "On the 2:00"
*Percentages based on 5RM Back Squat*

Metcon

Metcon (Time)

3 Rounds For Time:
50 Air Squats
35 Push-ups
25/18 Calorie Row OR 200m Run OR 18/10 Cal Bike

Extra work if you want an after WOD

Metcon

3 Sets
Not for Time:
10 Barbel Bent Over Rows
10 Pistols 5 per leg
10 Double DB Snatch or 10 DB Snatches on each side
10 Pistols 5 per lg

Rest 2:00 between sets.

CrossFit WOD, March 28, 2020

PPLAdmin March 27, 2020

2/28/20

Zoom class tomorrow at 9:30AM only. Family members are welcome to join in. Write the workout down before the class starts and don’t forget to mute yourself.

This is a fun one to do with the whole family. Get everyone involved!

Zoom code 564-790-2205

Metcon

Metcon (Time)

On the 5:00 x 6 Rounds:
Wearing weighted Back Pack:
15 Pushups
10 Walking Lunge
400m Run

• 6 intervals total, starting every 5:00
• Starting times are 0:00, 5:00, 10:00, 15:00, 20:00, and 25:00
• Aim is to push your paces here, given work rest, but to be consistent across all
• Record slowest time
• If you can’t get outside to run do 10 Tuck Jumps

CrossFit WOD, March 27, 2020

PPLAdmin March 26, 2020

3/27/20

Zoom class tomorrow at 10AM, 4PM and 5:30PM. Family members are welcome to join in. Write the workout down before the class starts and don’t forget to mute yourself.

This is a fun one to do with the whole family. Get everyone involved!

Zoom code 564-790-2205

Metcon

Metcon (Time)

Deck of cards:
Spades – Odd-Object Front Squats
Clubs – Odd-Object Cleans
Hearts – Sit-Ups or push-ups
Diamonds – Run to mailboxes or Burpees

**You will need deck of cards

For example if you flip over a 5 Of hearts you have 5 sit-ups or push-ups, if you flip a 5 Of diamonds you have to run to your neighbors mailbox 5 times or if you have a really long driveway run to your own mailbox 5 times or burpees.

Weightlifting

Front Squat (Weight)

On the 2:00 x 7 Sets

Set #1 (On the 0:00) – 3 Reps @ 75%
Set #2 (On the 2:00) – 1 Rep @ 80%
Set #3 (On the 4:00) – 3 Reps @ 75%
Set #4 (On the 6:00) – 1 Rep @ 84%
Set #5 (On the 8:00) – 3 Reps @ 75%
Set #6 (On the 10:00) – 1 Rep @ 88%
Set #7 (On the 12:00) – 12 Reps @ 60%

Percentages based on 1RM Front Squat

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:
5 Bar Muscle-Ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)

CrossFit WOD, March 26, 2020

PPLAdmin March 25, 2020

3/26/20

Metcon

Zachary D. Tellier (Time)

For Time
10 Burpees

10 Burpees
25 Push-Ups

10 Burpees
25 Push-Ups
50 Lunges

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats

Complete the work in the order written, starting each new segment with 10 burpees.

Score is the time it takes you to complete all the repetitions

Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan.

The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne.

Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.

After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said.

"Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality," Layton said. "He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice."

Tellier is survived by his wife, Sara Tellier of Atlanta, Ga.; his father, David W. Tellier of Groton, Mass.; and his mother, Pamela Rodriguez, of Falmouth, Mass.

CrossFit WOD, March 25, 2020

PPLAdmin March 24, 2020

3/25/20

Zoom meeting code 10AM
564-790-2205

This is our first time so please be patience. I don’t know what to expect. Hopefully it is as easy as everyone says. ????

AT HOME WOD

Metcon (Time)

For Time
3 Rounds:
20 Air Squats
20 Odd-Object Ground-to-Overhead

Then…….

3 Rounds:
20 Air Squats
20 Odd-Object Step-Ups

Then……

3 Rounds:
20 Air Squats
20 Odd-Object Thrusters

ADV RX as written
RX 2 Rounds

Choose your object tonight and be prepared for zoom together at 10AM.

Weightlifting

Metcon (5 Rounds for reps)

5 Rounds:
3 minuets on 3 Minuets Off
3 Power Cleans
3 Front Squats
3 Jerks

R1 (115/85)
R 2 (135/95)
R3 (155/105)
R4 (185/125)
R5 (205/145)

Metcon

Dirty Thirty (Time)

30 Box Jumps (24″/20″)
30 C2B
30 KBS (24/16kg)
30 T2B
30 Push Presses (115/80)
30 Deadlifts (115/80)
30 Wallballs (20/14)
30 Burpees
30 Double-Unders

CrossFit WOD, March 24, 2020

PPLAdmin March 23, 2020

3/24/20

Push-ups

Metcon (AMRAP – Reps)

65-75% Of max reps, 3 sets. Rest as needed

AT HOME WOD

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Home WOD2 (Time)

4 rounds
10 weight backpack strict press
10 weighted backpack goblet squats
10 weighted backpack Russian twists
10 Burpees over the backpack

Backpack weight 50/35#
Russian twist video

Gymnastics

Metcon (Time)

Strict Handstand Push-ups (On the 0:00…)
For Time:
50 Strict Handstand Push-ups

RX kipping

5 Minute Time Cap.

Add a second for every rep missed.

Metcon

Metcon (3 Rounds for reps)

AMRAP 3:
9 Power Cleans (95/65)
21 Double-Unders

Rest 3 Minutes

AMRAP 3:
6 Power Cleans (135/95)
21 Double Unders

Rest 3 Minutes

AMRAP 3:
3 Power Cleans (165/115)
21 Double Unders

CrossFit WOD, March 23, 2020

PPLAdmin March 22, 2020

3/23/20

This is and has been a really hard decision for us to make but after much thought and consideration we have decided to close doors for this entire week. We will send an update next Sunday regarding next week. We are trying our best during all this uncertainty to make sure you are still able to get your CrossFit workout in. I will post a workout with equipment and a workout with no equipment. I will continue to post videos on Instagram and FB. We are here for you if you have any questions about the workout or need some ideas. Please text me or call me anytime at 704-778-1408. I will personally send you scaling or help you with any ideas needed. We feel irresponsible staying open. We appreciate your support and understanding through this hard time. Please follow us on Instagram, FB and join our private CrossFit Allegiance FB page where I will continue to post updates and workouts.
We feel as if it is our obligation to do the right thing and keep you all safe. Please stay home so we can end this scary unknown time. The gym is currently closed. Do not go in the gym this week. We are so sorry.

Push-ups

Metcon (AMRAP – Reps)

50-60% Of max reps, 5 sets. Rest as needed between sets

AT HOME WOD

Metcon (Time)

4 rounds For Time
200m Run
10 sit-ups
10 Jumping Lunges
10 V-ups
10 Air Squats
10 Hollow Rocks

If you don’t have a 200m mark then run for 1 min at a fast pace or 1:20 at a moderate pace.

Weightlifting

Back Squat (Weight)

Sets 1-9 completed "On the 2:00"
Percentages based on 5RM Back Squat

Metcon

Metcon (Time)

3 Rounds For Time:
50 Air Squats
35 Push-ups
25/18 Calorie Any Machine

CrossFit WOD, March 21, 2020

PPLAdmin March 20, 2020

3/21/20

Metcon

Metcon (Time)

For Time (30 Minute Cap):
3 Rounds:
21/15 Calorie Bike
15 T2B

Then…

15 Thrusters (95/65)
15 Thrustrers (115/85)
15 Thrusters (135/95)

Then…

3 Rounds:
21/15 Calorie Assault Bike
15 Barbell Facing Burpees

CrossFit WOD, March 20, 2020

PPLAdmin March 19, 2020

3/20/20

Weightlifting

Front Squat (Weight)

On the 2:00 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 80%
Set 2 (On the 2:00): 1 Rep @ 88%
Set 3 (On the 4:00): 3 Reps @ 80%
Set 4 (On the 6:00): 1 Rep @ 91%
Set 5 (On the 8:00): 3 Reps @ 80%
Set 6 (On the 10:00): 1 Rep @ 94%
Set 7 (On the 12:00): 12 Reps @ 68%

*Percentages based on 1RM Front Squat

Metcon

Metcon (Time)

For Time:
3 Rounds:
20 Wallballs (20/14)
20 Sumo Deadlift High Pulls (75/55)
20 Box Jumps (24/20)
20 Push Press (75/55)
30/20 Cal Row

CrossFit WOD, March 19, 2020

PPLAdmin March 18, 2020

3/19/20

Metcon

On the Minute x 20 (5 Sets of Each):
Minute 1: 15/12 Calorie Row
Minute 2: 10 Burpees
Minute 3: 20 Air Squats
Minute 4: 40 Sec Hollow Hold

WOD

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