WOD

No WOD available

5/14/19

CrossFit Allegiance – CrossFit

Memorial Day is quickly approching. For those of you that have not experienced Murph below is a quick bit of info so you know what to expect.

Every Memorial Day we do a hero WOD called Murph. It’s Kind of a Big Memorial Day Deal and means a lot if you would please join us. It started in 2014 in honor of Navy Lt. Michael Murphy, a SEAL who died in Afghanistan in 2005 in a battle with the Taliban.

Its a day to honor all the men and women who have fallen in the line of duty. The workout can be done with or without a weight vest or you can partner with someone.

Following the workout we will stay to grill and hangout. Please bring your family to join us. We will provide hot dogs, burgers and chicken. Please bring a side to share and something to drink, tents, chairs and coolers.

20 people per class
1st class 8:00am
2nd class 8:30am
3rd class 9:00am

Sign-ups are open

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May 27th 8:00am, 8:30am, 9:00am WOD then BBQ to follow.

Weightlifting

Back Squat

3 second pause at the bottom.

Set #1 – 58%

Set #2 – 60%

Set #3 – 62%

Set #4 – 64%

Set #5 – 66%

Set #6 – 68%

Set #7 – 70%

Metcon

Undercover (Time)

3 Rounds:

15 Power Cleans (115/85)

20 Pushups

Into 2 Rounds:

27/21 Cal Row

75 DU

Into 1 Round:

50/35 Cal Bike

5/13/19

CrossFit Allegiance – CrossFit

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Weightlifting

Squat Clean and Jerk

On the Minute x 6:

Min #1 – 6 Hang Squat Cleans + 1 Push Jerk

Min #2 – 5 Hang Squat Cleans + 2 Push Jerks

Min #3 – 4 Hang Squat Cleans + 3 Push Jerks

Min #4 – 3 Hang Squat Cleans + 4 Push Jerks

Min #5 – 2 Hang Squat Cleans + 5 Push Jerks

Min #6 – 1 Hang Squat Clean + 6 Push Jerks

Barbell Loading – 55% of 1RM

Metcon

Metcon (Time)

4 Rounds:

200m Run

30 KBS (24/16kg)

30 Wallballs (20/14)

5/11/19

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Partner WOD

7 Rounds

400m Row (one rower)

200m Run (together)

24 T2B

5/10/19

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

ADV RX

2 Rounds:

10 Bar Muscle-Ups

20 Burpees

30 Wallballs (30/20)

RX

2 Rounds:

10 C2B

20 Burpees

30 Wallballs (20/14)

Fitness

2 Rounds:

10 Pull-ups or RR

20 Burpees

30 Wallballs (14/10)

Core work

Metcon (No Measure)

4 Rounds

10 Hallow Rocks

10 Low Boat/High Boat

20 Leg Raises (10/leg)

5/9/19

CrossFit Allegiance – CrossFit

Eric and I are heading out of town for a much needed quick weekend getaway.  We are not going to close the gym because we have so many longtime very trustworthy members.

So instead of closing from Friday – Sunday we are going to have Open gym for the classes that we do not have a coach for.

As of now Classes with a coach will be: Friday 5:30am (Kyle) Friday 4pm – close (Dane) Saturday 9:30am (Dane)

If you are there and the doors are locked please text us and we will send you the code to get in.

IF A NEW PERSON COMES IN PLEASE DO NOT LET THEM WORKOUT!      TELL THEM TO CALL US OR COME BACK ON MONDAY

If you have any questions about locking up or anything please call me at 704-778-1408.  Thank you for understanding!

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Metcon

Metcon (Time)

Partner WOD

42-36-30-24-18-12-6:

Calorie Row

Sit-Ups

Calorie Bike

5/8/19

CrossFit Allegiance – CrossFit

Eric and I are heading out of town for a much needed quick weekend getaway.  We are not going to close the gym because we have so many longtime very trustworthy members.

So instead of closing from Friday – Sunday we are going to have Open gym for the classes that we do not have a coach for.

As of now Classes with a coach will be: Friday 5:30am (Kyle) Friday 4pm – close (Dane) Saturday 9:30am (Dane)

If you are there and the doors are locked please text us and we will send you the code to get in.

IF A NEW PERSON COMES IN PLEASE DO NOT LET THEM WORKOUT!      TELL THEM TO CALL US OR COME BACK ON MONDAY

If you have any questions about locking up or anything please call me at 704-778-1408.  Thank you for understanding!

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Weightlifting

Split Jerk (5×1 Climbing)

Metcon

Metcon (Time)

For Time:

21 Front Squats, 21 KB Swings, 400m Run

15 Front Squats, 15 KB Swings, 400m Run

9 Front Squats, 9 KB Swings, 400m Run

ADV Rx Barbell – 135/95

ADV Rx Kettlebell – 32/24kg

RX Barbell – 115/80

RX Kettlebell – 24/16kg

5/7/19

CrossFit Allegiance – CrossFit

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Weightlifting

Shoulder Press (5-4-3-2-1 Climbing)

Metcon

Metcon (3 Rounds for reps)

R 1

AMRAP 4:

27 Calorie Row, 27 Burpees, 27 C2B Pull-Ups

Rest 4:00

R2

AMRAP 4:

21 Calorie Row, 21 Burpees, 21 T2B

Rest 4:00

R 3

AMRAP 4:

15 Calorie Row, 15 Burpees, 15 Pull-Ups

Three separate Rounds, recorded as total reps. The system will add together the sum total for our score for the day.

R1 – 1 Full round = 81 Reps

R2 – 1 Full round = 63 Reps

R3 – 1 Full round = 45 Reps

5/6/19

CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat

4 reps @75%

2 reps @81%

4 reps @75%

2 reps @85%

4 reps @75%

2 reps @89%

Metcon

Metcon (Time)

ADV RX

2 rounds

15 Snatches 115/80

15 Reverse Lunges

15 Kipping HSPU

RX

2 rounds

15 Snatches 95/65

15 Reverse Lunges

15 Push Press 95/65

5/4/19

CrossFit Allegiance – CrossFit

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Metcon

Metcon (3 Rounds for reps)

In Teams of 3…

In a 7:00 Window:

100/70 Calorie Bike

Time Remaining – Max Overhead Squats (95/65)

Rest 3:00

In a 6:00 Window:

90/60 Calorie Row

Time Remaining – Max Hang Squat Cleans (115/85)

Rest 3:00

In a 5:00 Window: 50/30 Calorie Bike

Time Remaining – Max Thrusters (135/95)

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