WOD
1/14/18
CrossFit Allegiance – CrossFit
The self defense class only has 20 spots available. CFA peeps get first dibs. Please sign up on the white board by the desk and pay by this Tuesday. If there are any unpaid spots left I will open it up to non-members on Wednesday.
$10 for members
$20 for non-members
Weightlifting
Back Squat
Back Squat (5×2 65% Every 90 seconds)
**5 Second Pause in Bottom of squat.
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
1/12/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Team of 3:
4 Rounds
75 weighted sit-ups
60 Cal Row
45 Over the barbell Burpees
30 Snatches 115/80
Adv RX as written
RX 95/65
1/11/18
CrossFit Allegiance – CrossFit
Women’s Self-Defense Workshop
When: Sunday, January 27, 2:00-3:30 PM
$10 for members and $20 for non-members.
Ladies of CFA — want to get safer, stronger, and discover your power?
CFA is partnering with one of our own to host a women’s self-defense seminar at our location. In this seminar, you will learn practical self-defense & personal safety strategies.
The goal is for you to walk away feeling stronger, safer, and empowered to overcome stressful and threatening situations.
No experience required! We just need you to show up and we will take care of the rest.
Please wear comfortable clothes that you can sweat in. We promise you’ll get a good workout in too!
Bio:
A Denver native, Jayme is a self defense instructor based in Washington, DC. Jayme started teaching self-defense in Denver with Danny McCall where she grew to the ranks of a Second Degree Black Belt in American Freestyle Karate. When she moved to Washington, DC, Jayme began practicing Krav Maga and is now an Expert I Krav Maga instructor through Krav Maga Worldwide.
Weightlifting
Front Squat (7-7-5-5-3-3 Climbing)
On the 2:00 x 6 Rounds:
25% Max Ring Muscle-ups
7-7-5-5-3-3 Front Squats
Scaling options for Ring MU: Bar MU, C2B, Pull-ups or Ring Rows
Metcon
Metcon (AMRAP – Reps)
4 Rounds:
:50 second Wallballs (20/14)
:50 second KBS (24/16kg)
:50 second Bike
1 Minute Rest
Take a 10 second break and start each round on the Minute.
1/10/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
2 Push Presses (115/80)
2 T2B
200m Run or Row
4 Push Presses (115/80)
4 T2B
200m Run or Row
6 Push Presses (115/80)
6 T2B
200m Run or Row
…
Up by 2’s Until Finish
Score is rounds and reps. The run or row completes a round.
Strength
Metcon (No Measure)
3 minutes: KB hamstring
3 minutes: Quad stretch up against the wall
3 minutes: Glute stretch
Best Attendance and Most PR’s goes to Steve and Maddy. Congrats!
1/9/19
CrossFit Allegiance – CrossFit
Power Clean + Handstand Push-ups
On the 90s x 5 Rounds:
33% of Max HSPU
3-3-2-2-1: Power Cleans
Metcon
Air Walker (AMRAP – Rounds and Reps)
AMRAP X 20:
25/18 Cal Row
50 DU
3 Rounds of “The Chief” (135/95)
1 Round of “The Chief”:
3 Power Cleans + 6 Pushups + 9 Air Squats
ADV RX as written
RX 115/80
1/8/19
CrossFit Allegiance – CrossFit
Weightlifting
Deadlift (6×3 climbing)
Metcon
Metcon (Time)
5 rounds
20 sit ups
15 Box Jumps (24/20″)
10 Deadlifts 185/135
ADV RX as written
RX 135/95
Fitness 115/80
1/7/19
CrossFit Allegiance – CrossFit
Battle Of The Lake III link to sign up is below.
www.unbrokenseries.com/battlelake
Early Bird Price: $180/team through January 11th.
Weightlifting
Back Squat (5×2 62% Every 90 seconds)
**5 Second Pause in Bottom of squat.
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Fitness 75/55
Ring Rows
1/5/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Team of 3 For Time:
ADV RX
15 Rope Climbs
800m Run
12 Rope Climbs
400m Run
9 Rope Climbs
200m Run
Directly Into…..
3 Rounds:
30 HSPU
30 Bar Muscle-ups
Directly Into…
45 Clean and Jerks (155/105)
RX
75 Pull-ups
800m Run
60 Pull-ups
400m Run
45 Pull-ups
200m Run
Directly Into…..
3 Rounds:
30 DB Shoulder Press 35/20#
60 Push-ups
Directly Into…
45 Clean and Jerks (115/80)
1/4/19
CrossFit Allegiance – CrossFit
Metcon
Over and Out (Time)
For Time:
20 Power Snatches (115/80)
20 Barbell-Facing Burpees
20 Overhead Squats (115/80)
20 Barbell-Facing Burpees
20 Squat Snatches (115/80)
ADV RX as written
RX 75/55
Mobility
Metcon (No Measure)
Min 0-4: Bike
Min 4-8 : hip stretch against the wall (2min on each leg)
Min 8-12 Row
Min 12-15: hamstring stretch with a KB on the box
Min 5: 15-19 glute stretch (2 min each side)
***Bike and row are slow at a recovery pace. Hold each side for 2 min and for 3 min on Hamstrings.
1/3/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
44-42-40-38-36
Weighted DB Lunges (50/35)
Weighted Sit-ups (you choose the weight)
ADV as written
RX 35/20
*Split reps and one person working at a time.
*lunges can be walking or in place, reverse or forward.
*One DB in each hand.
Metcon
Metcon (No Measure)
EMOM x 12 Alternating
ODD Minute: Goat One
Even Minute: Goat Two
**A goat is something you need to work on and improve. Choose two movements.
