WOD

No WOD available

8/6/18

CrossFit Allegiance – CrossFit

Next competition: BEER CITY BEATDOWN
When: October 6, 2018.
Where: US Cellular Center, Asheville, NC
4-Person Team
Divisions: Rx, Scaled and Masters (40+) divisions. Teams can consist of All-Male, All-Female or Co-Ed (2 Female, 2 Male).

Price: $400/team

To view WODs link below.
http://www.unbrokenseries.com/beatdown

View Public Whiteboard

Metcon

Metcon (Time)

ADV RX

3 Rounds

15 Thrusters (95/65)

15 Pull-ups

2 min Rest

3 Rounds

15 Deadlifts (225/155)

15 Handstand Push-ups

2 min Rest

3 Rounds

7 Ring Muscle-ups

7 Squat Snatch (135/95)

RX

3 Rounds

15 Thrusters (75/55)

15 Pull-ups

2 min Rest

3 Rounds

15 Deadlifts (155/105)

15 Hand release push-ups

2 min Rest

3 Rounds

7 Pull-ups

7 Power Snatch (95/65)

8/4/18

CrossFit Allegiance – CrossFit

View Public Whiteboard

Metcon

Metcon (Time)

ADV RX

Team of 3

4 Rounds For Time:

400 Meter Run

60 C2B

60 Kipping HSPU

120 Sit-ups

150 Air Squats

RX

4 Rounds:

400 Meter Run

60 Pull-Ups

90 Pushups

120 Sit-Ups

150 Air Squats

Run together and split reps

8/3/18

CrossFit Allegiance – CrossFit

Happy Birthday Jenn W!
Join us for a “CrossFit Games Get Together” today Friday August 3rd at CFA. We will have it playing from 4pm on.

View Public Whiteboard

Weightlifting

Power Clean + 2 Front Squats + Jerk (Building to a heavy complex)

EMOM 7:

Power Clean + 2 Front Squats + Jerk

Wise Men (3 Rounds for reps)

“Wise Men”

AMRAP 3:

Macho Man (135/95#)

Rest 3:00

AMRAP 3:

Macho Man (155/105#)

Rest 3:00

AMRAP 3:

Macho Man (185/135#)

*1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks

8/2/18

CrossFit Allegiance – CrossFit

View Public Whiteboard

Metcon

Metcon (AMRAP – Rounds and Reps)

Team of 3-4

Cash-in 150 Cal Bike

AMRAP x 25

200 M KB Carry (1 Front Rack, 1 Overhead) 16/12kg

200 Meter Sled Push 90#

60 Weighted Sit-Ups 40/30

200m KB carry is around the building. Switch on the KB carry however needed.

More than 1 person can push the sled at the same time if needed.

Please try to NOt Park on the side of the building. You can park in the back or the front.

8/1/18

CrossFit Allegiance – CrossFit

View Public Whiteboard

Metcon

Metcon (Time)

Partner WOD

For Time:

3 Rounds:

14 Squat Snatches (95/65)

14 Chest to Bar Pull-ups

14 Box Jumps Overs (24/20)

100/70 Calorie Row

3 Rounds:

14 Squat Snatches (95/65)

14 Chest to Bar Pull-ups

14 Box Jumps Overs (24/20)

100/70 Calorie Row

3 Rounds:

14 Squat Snatches (95/65)

14 Chest to Bar Pull-ups

14 Box Jumps Overs (24/20)

RX 75/55 and pullups


Women’s RX push-up challenge winner

7/31/18

CrossFit Allegiance – CrossFit

Happy Birthday Maria!

View Public Whiteboard

Weightlifting

Deadlift (Build to heavy set of 8 TNG)

Metcon

Napalm (Time)

2 Rounds For Time:

10 Bar Muscle-ups

20 Bar-Facing Burpees

30 Deadlifts (225/155)

40 Wallballs (30/20)

7/30/18

CrossFit Allegiance – CrossFit

View Public Whiteboard

Weightlifting

Back Squat (Build to a heavy set of 10)

Metcon

Foul Shot (Time)

Partner WOD

3 Rounds For Time:

800 Meter Run

60 Calorie Row

60 Alternating DB Snatches (50/35)

Split Reps and Calories, Run together.

If partner is not running then scaled for the run is Bike 50 Calories in place of 800m

7/28/18

CrossFit Allegiance – CrossFit

View Public Whiteboard

Metcon

Metcon (AMRAP – Reps)

Team of 3:

7min AMRAP:

100/70 Cal Row

Max Clean and Jerks 135/95

-Rest 3 Min-

6min AMRAP

75/50 Cal Row

Max Snatches 115/80

-Rest 3 Min-

5min AMRAP

50/30 Cal Row

Max Thrusters 95/65

Score is reps on the bar for all 3 movements

5/27/18

CrossFit Allegiance – CrossFit

View Public Whiteboard

Tempo Front Squat (6×2, climbing )

5 Second Negative, 2 Second Pause in bottom.

Weightlifting

Metcon

Cement Mixer (7 Rounds for reps)

7 rounds, On the 3:00:

400m Run

12 Toes to Bar

7/26/18

CrossFit Allegiance – CrossFit

Happy Birthday Dane V!

View Public Whiteboard

Metcon

Metcon (Time)

5 Rounds:

15 Wallballs (20/14)

10-8-6-4-2 Strict Pull-ups

Strength

Hold each stretch for 30-40 seconds and repeat 3-4 times.








FIND US ON FACEBOOK