WOD
3/23/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
1 mile Run or Row
-then-
4 Rounds
20 Deadlifts 205/135
30 Pushups
40 situps
-then-
1 mile run or row
Both partners row a mile and run together, split reps.
3/22/19
CrossFit Allegiance – CrossFit
Please remember to bring some food to share and BYOB for our last Friday Night Lights. Thank you!
Metcon
Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes
Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 65lb/45lb
Jumping pull-ups
Time cap: 20 minutes
Crossfit Games Open 19.5 Masters (55+) (Time)
33-27-21-15-9 reps for time of:
Thrusters 65lb/45lb
Chin-over-bar pull-ups
Time cap: 20 minutes
Crossfit Games Open 19.5 Teens (Ages 14-15) (Time)
33-27-21-15-9 reps for time of:
Thrusters 65lb/45lb
Chest-to-bar pull-ups
Time cap: 20 minutes
3/21/19
CrossFit Allegiance – CrossFit
April is the start of our Power Ab challenge. For 30 days at the beginning or end of every class for 10 minuets we will focus on our core. With summer right around the corner it’s the perfect time ? We will also post 1 healthy tip a day to go along with your 30 day challenge because we all know it by now….. You can’t outwork a bad diet.
With our last Open workout coming Friday choose one WOD below or do both.
Also This Friday Potluck at CrossFit. Bring something to share….no sugar or lose points for your team.
Metcon
Metcon (Time)
3 Rounds
300 Meter Row
10 DB Hang Clean and Jerk (50/35) alternating
30 DU
Metcon (No Measure)
“Goat Day”
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2
3/20/19
CrossFit Allegiance – CrossFit
We have successfully made it to the final week of the Open. Everyone has done awesome. We’ve had some great PR’s and team spirit. We hope everyone has had fun. We will post the scores by tomorrow. **Important info moving into week 5 the final week. Take NOTE: You can get one point per team member that tags and mentions anything positive about CrossFit Allegiance in a post on Facebook and Instagram. See example below.
CrossFit Allegiance is a healthy outlet for my Midlife Crisis.
Metcon
Metcon (No Measure)
Open Primer
(25 min time cap)
3 Rounds, Not for Score:
1:00 Row + 18 AbMat Sit-Ups
1:00 Bike + 7-12 C2B
1:00 Row + 18 AbMat Sit-Ups
1:00 Bike + 7-12 Deadlifts (225/155)
Mobility
Metcon (No Measure)
Station 1:
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
Thoracic – With the foam roller on the ground, wrap your arms as far around yourself as you can, as if you are hugging yourself. This will open up portions of the back that you can isolate pressure on with the foam roller. After 90 seconds with arms across your body, complete the 90 seconds with both arms extended above your head, elbows locked out and hands together.
Lats – Tight lats restrict high elbows in a front squat. Mobilize these by laying on your side with the foam roller high towards the armpit area. Pinning your lat to the foam roller, make large sweeping motions. 90 seconds on each lat to round out the 3:00.
Station 2:
Banded Shoulder Distraction – 1:00 Each Side
Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.
Station 3:
Pectoral Mash – 1:00 Each Side
Using a lacrosse ball or a foam roller if a ball is not available, get belly down with one arm behind your back. Bringing the arm behind your back opens up your chest and shoulder in order to allow the ball/roller to find tight areas. Gently move into position, targeting the chest, front of the shoulder, and where the two meet together.
Station 4:
Foam Rolling – Quads and Adductors – 2:00
Start high towards the hip, and work down towards the knee (core to extremity). Mash the quads with a foam roller, slowly moving high at the hip flexor down towards just above the patella(knee bone). After a full pass, from hip flexor to knee, go high to low again but this time on the inside of your thigh (adductor). After a full minute on the first leg, change to the second.
3/19/19
CrossFit Allegiance – CrossFit
We are going to run in the KHALEDA Run located in Denver on Saturday May 11th if anyone is interested in running in it . The race proceeds will be used to address vision and literacy challenges in our community and abroad.
Click on the link below for details. It starts out by the Waterside Crossing near the Gates community. You can run a 5k or 10k.
https://runsignup.com/Race/NC/denver/TheKhaledaRun
Weightlifting
Back Squat (10x 3 climbing)
On the Minute x 10:
3 Back Squats
Metcon
Metcon (Time)
5 Rounds
20 Sit-ups
10 Thrusters (95/65)
10 DBall Cleans (60/40#)
15/12 Calorie Row
3/18/19
CrossFit Allegiance – CrossFit
We would just like to thank those of you who continuously recognize CrossFit Allegiance on social media. It is a powerful marketing tool. We have never actually asked for the recognition but we are realizing that we should. We need the help. Our vision is Community, Health, Family and Fitness. We have built a community that cares about you. We offer a wide range of advice starting with nutrition, motivation, one on one personal skill training, daycare and additional programming. We do it because we care and it contributes to our vision. We have so many members that genuinely care about each other. Most of you came to CFA with no CrossFit experience and we have worked to develop and continue to develop you. Eric and I are thankful for all of you everyday. We have a great place that you should all be proud of so please we are kindly asking for you to share it on social media.
Weightlifting
Squat Snatch (EMOM x 11)
Minute 1 @ 70%
Minute 2 @ 75%
Minute 3 @ 80%
… Minute 4 – Rest
Minute 5 @ 75%
Minute 6 @ 80%
Minute 7 @ 85%
… Minute 8 – Rest
Minute 9 @ 80%
Minute 10 @ 85%
Minute 11 @ 90%
Then
Not on the clock:
3 Singles, around 85%
Metcon
Metcon (Time)
3 Rounds:
100 DU
50′ Handstand Walk (8 mat lengths)
5 Rope Climbs
10 Snatches (135/95)
RX
50 DU
10 HSPU95/65
5 Rope Climbs
10 Snatches (95/65)
3/16/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
5 Rounds
500 m Row
40 Wallballs
40 DU
40 Reverse Lunges
200 m Run
Split reps and run together
3/15/19
CrossFit Allegiance – CrossFit
Last week two scores did not count towards their team total because they did not put their tiebreak time in. One person was on the blue and one was on the red. Please put your tiebreak time in this week. Scores for week 19.3 are:
Blue Team 34 and Red Team 49.
Metcon
RX: CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
Scale: CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)
Time cap: 12 minutes, including 3-minute rest
period
MST: CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chest-to-bar pull-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
Teen: CrossFit Games Open 19.4 Teens (Ages 14-15) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
3/14/19
CrossFit Allegiance – CrossFit
Please sign into class. If no one is signed into a class 1 hour prior to the time it starts it will be canceled. Especially the first classes of the day and the last class of the day at 6:30pm. We can’t expect our coaches to go out of their way to come here and then potentially be no one to coach. Please understand. Thank you.
Metcon
Choose either Goat or the WOD or both.
Metcon (Time)
3 Rounds
5 Deadlifts (185/125)
30 DU
10 Russian KBS (chest-level) 24/16kg
30 DU
10 Wallballs 20/14#
Metcon (No Measure)
“Goat Day”
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2
3/13/19
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (1 x 3)
7 Sets:
1 Pausing Repetition (3s in bottom)
Sets #1+2 – 70%
Sets #3+4 – 73%
Sets #5+6+7 – 76%
Metcon
Metcon (3 Rounds for reps)
On Wednesday’s, we’ll lead into the Open with an “On the Minute” primer. The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. The aim is to refine our engine and movement patterns.
“On The 2:00” x 3 Rounds (18:00):
A) 15/12 Cal Row, 7 Snatches, 7 OHS
B) 15/12 Cal Row, 15 GHD Sit-Ups or AbMat sit-ups or 15 sec L-sit
C) 15/12 Cal Row, 7 Thrusters, 7 C2B
ADV RX 95/65
RX 75/55
