WOD
5/15/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (3 Rounds for reps)
Team of 3
Round 1
AMRAP 7 – Max Overhead Squats
First 50 Reps – 115/85
Second 50 Reps – 135/95
Time Remaining – 155/105
Rest 3:00
Round 2
AMRAP 7 – Max Bench Presses
First 50 Reps – 135/95
Second 50 Reps – 155/105
Time Remaining – 185/125
Rest 3:00
Round 3
AMRAP 7 – Max Deadlifts
First 50 Reps – 185/135
Second 50 Reps – 225/155
Time Remaining – 275/185
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
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
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
Metcon
Metcon (Time)
Partner WOD
7 Rounds
400m Row (one rower)
200m Run (together)
24 T2B
5/10/19
CrossFit Allegiance – CrossFit
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!
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!
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
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
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
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)
