WOD
8/13/18
CrossFit Allegiance – CrossFit
Happy Birthday Melissa H!
Weightlifting
3 Position Squat Clean & Jerk (65-75% 5×1 Across)
https://www.youtube.com/watch?v=fNFdAxnKZIo
Pockets/knees/below knees
Metcon
Metcon (Time)
Partner
4 Rounds For Time:
80 Air Squats
60 Sit-ups
40/30 Calorie Row
8/11/18
CrossFit Allegiance – CrossFit
Happy Birthday Bob J!
Metcon
31 Heroes (AMRAP – Reps)
31 Minute AMRAP of:
Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30″ / 24″
Partner 2:
400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here
We don’t have sandbags filled so Run with a plate if you can.
8/10/18
CrossFit Allegiance – CrossFit
We are going on vacation next week. We have all the classes cover except 2. Also take note that we have 6:30am class Monday-Thursday and not on Friday. There will be no daycare or CrossFit Kids Class. Sorry for the inconvenience and Thank you!
August 11th Saturday
9:30 Alyson
August 12th Sunday
1-3 Frankie
August 13th Monday
5:30am Dane
6:30am Eli
8:30am Greg
9:30am Greg
12pm Melissa
4pm Melissa
5:30pm Leslie
6:30pm Leslie
August 14th Tuesday
5:30am Dane
6:30am Eli
8:30am Melissa
9:30am Melissa
12pm Leslie
4pm Leslie
5:30pm Leslie
6:30pm Leslie
August 15th Wednesday
5:30am Dane
6:30am Eli
8:30am Eli
9:30am Eli
12pm Leslie
4pm CANCELLED
5:30pm Alyson
6:30pm Alyson
August 16th Thursday
5:30am Dane
6:30am Eli
8:30am Ei
9:30am Eli
12pm Eli
4pm Leslie
5:30pm Leslie
6:30pm Leslie
August 17th Friday
5:30am Dane
6:30am CANCELLED
8:30am Frankie
9:30am Frankie
12pm Frankie
4pm Frankie
5 -7 Alyson
August 18th Saturday
9:30am Leslie
Metcon
Metcon (AMRAP – Rounds and Reps)
Team of 4 -5
AMRAP x 25
15 Deadlifts (245/165#)
18/12 Cal Bike
20 Hang Dumbbell Reverse Lunges (50/35#)
20/15 Cal Row
RX
DL (155/105)
DB 35/25#
Fitness
DL (115/80)
Lunges (No weight)
*Relay style follow the person in front of you. One person at a station at a time.
Every teammates round counts towards your score plus reps
8/9/18
CrossFit Allegiance – CrossFit
Metcon
Choose which workout
RX: Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
Strict Nicole (AMRAP – Reps)
20-Minute AMRAP of:
400m Run
Max Rep STRICT Pull-ups
Mobility
Hold each stretch for :30-:45 seconds and repeat 2-3 times
8/8/18
CrossFit Allegiance – CrossFit
Jill and Cambell are partnered up and competing this Saturday August 11th in the Goddess Games at CrossFit Northlake. Heat times are WOD 1 9:22am WOD 2 11:12am WOD 3 11:45am WOD 4 1:40pm.
Metcon
Hot Sauce (4 Rounds for reps)
ADV RX
AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)
rest 3 minutes
AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)
rest 3 minutes
AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)
rest 3 minutes
AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)
RX
“Hot Sauce”
AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (45/35)
rest 3 minutes
AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (65/45)
rest 3 minutes
AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (75/55)
rest 3 minutes
AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (95/65)
8/7/18
CrossFit Allegiance – CrossFit
Happy Birthday Alyssa D!
Weightlifting
Clean and Jerk (Build to a moderate heavy )
Metcon
Metcon (Time)
ADV RX
For Time:
1 Round:
800 M Run
80 DU
21 Hang Power Cleans (155/105)
2 Rounds:
400 M Run
40 DU
15 Hang Power Cleans (155/105)
3 Rounds:
200 M Run
20 DU
9 Hang Power Cleans (155/105)
RX
For Time:
1 Round:
800 M Run
80 DU
21 Hang Power Cleans (115/75)
2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (115/75)
3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (115/75)
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
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
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.
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
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.
