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CrossFit WOD, March 25, 2020

PPLAdmin March 24, 2020

3/25/20
Zoom meeting code 10AM
564-790-2205

This is our first time so please be patience. I don’t know what to expect. Hopefully it is as easy as everyone says. ????

AT HOME WOD
Metcon (Time)
For Time
3 Rounds:
20 Air Squats
20 Odd-Object Ground-to-Overhead

Then…….

3 Rounds:
20 Air Squats
20 Odd-Object Step-Ups

Then……

3 Rounds:
20 Air Squats
20 Odd-Object Thrusters

ADV RX as written
RX 2 Rounds

Choose your object tonight and be prepared for zoom together at 10AM.

Weightlifting
Metcon (5 Rounds for reps)
5 Rounds:
3 minuets on 3 Minuets Off
3 Power Cleans
3 Front Squats
3 Jerks

R1 (115/85)
R 2 (135/95)
R3 (155/105)
R4 (185/125)
R5 (205/145)

Metcon
Dirty Thirty (Time)
30 Box Jumps (24″/20″)
30 C2B
30 KBS (24/16kg)
30 T2B
30 Push Presses (115/80)
30 Deadlifts (115/80)
30 Wallballs (20/14)
30 Burpees
30 Double-Unders

CrossFit WOD, March 24, 2020

PPLAdmin March 23, 2020

3/24/20

Push-ups
Metcon (AMRAP – Reps)
65-75% Of max reps, 3 sets. Rest as needed

AT HOME WOD
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Home WOD2 (Time)
4 rounds
10 weight backpack strict press
10 weighted backpack goblet squats
10 weighted backpack Russian twists
10 Burpees over the backpack

Backpack weight 50/35#
Russian twist video

Gymnastics
Metcon (Time)
Strict Handstand Push-ups (On the 0:00…)
For Time:
50 Strict Handstand Push-ups

RX kipping

5 Minute Time Cap.

Add a second for every rep missed.

Metcon
Metcon (3 Rounds for reps)
AMRAP 3:
9 Power Cleans (95/65)
21 Double-Unders

Rest 3 Minutes

AMRAP 3:
6 Power Cleans (135/95)
21 Double Unders

Rest 3 Minutes

AMRAP 3:
3 Power Cleans (165/115)
21 Double Unders

CrossFit WOD, March 23, 2020

PPLAdmin March 22, 2020

3/23/20
This is and has been a really hard decision for us to make but after much thought and consideration we have decided to close doors for this entire week.  We will send an update next Sunday regarding next week.  We are trying our best during all this uncertainty to make sure you are still able to get your CrossFit workout in.  I will post a workout with equipment and a workout with no equipment.  I will continue to post videos on Instagram and FB.  We are here for you if you have any questions about the workout or need some ideas.  Please text me or call me anytime at 704-778-1408.  I will personally send you scaling or help you with any ideas needed. We feel irresponsible staying open.  We appreciate your support and understanding through this hard time.  Please follow us on Instagram, FB and join our private CrossFit Allegiance FB page where I will continue to post updates and workouts.  
We feel as if it is our obligation to do the right thing and keep you all safe.  Please stay home so we can end this scary unknown time.  The gym is currently closed.  Do not go in the gym this week.  We are so sorry.  

Push-ups
Metcon (AMRAP – Reps)
50-60% Of max reps, 5 sets. Rest as needed between sets

AT HOME WOD
Metcon (Time)
4 rounds For Time
200m Run
10 sit-ups
10 Jumping Lunges
10 V-ups
10 Air Squats
10 Hollow Rocks

If you don’t have a 200m mark then run for 1 min at a fast pace or 1:20 at a moderate pace.

Weightlifting
Back Squat (Weight)
Set #1 (On the 0:00) – 5 Reps @ 75%
Set #2 (On the 2:00)- 4 Reps @ 80%
Set #3 (On the 4:00) – 3 Reps @ 85%
Set #4 (On the 6:00) – 2 Reps @ 90%
Set #5 (On the 8:00) – 1 Rep @ 95%
Set #6 (On the 10:00) – 1 Rep @ 100%
Set #7 (On the 12:00) – 1 Rep @ 100%
Set #8 (On the 14:00) – 1 Rep @ 100%
Set #9 (On the 16:00) – 1 Rep @ 100%

Sets 1-9 completed "On the 2:00"
Percentages based on 5RM Back Squat

Metcon
Metcon (Time)
3 Rounds For Time:
50 Air Squats
35 Push-ups
25/18 Calorie Any Machine

CrossFit WOD, March 21, 2020

PPLAdmin March 20, 2020

3/21/20

Metcon
Metcon (Time)
For Time (30 Minute Cap):
3 Rounds:
21/15 Calorie Bike
15 T2B

Then…

15 Thrusters (95/65)
15 Thrustrers (115/85)
15 Thrusters (135/95)

Then…

3 Rounds:
21/15 Calorie Assault Bike
15 Barbell Facing Burpees

CrossFit WOD, March 20, 2020

PPLAdmin March 19, 2020

3/20/20

Weightlifting
Front Squat (Weight)
On the 2:00 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 80%
Set 2 (On the 2:00): 1 Rep @ 88%
Set 3 (On the 4:00): 3 Reps @ 80%
Set 4 (On the 6:00): 1 Rep @ 91%
Set 5 (On the 8:00): 3 Reps @ 80%
Set 6 (On the 10:00): 1 Rep @ 94%
Set 7 (On the 12:00): 12 Reps @ 68%

*Percentages based on 1RM Front Squat

Metcon
Metcon (Time)
For Time:
3 Rounds:
20 Wallballs (20/14)
20 Sumo Deadlift High Pulls (75/55)
20 Box Jumps (24/20)
20 Push Press (75/55)
30/20 Cal Row

CrossFit WOD, March 19, 2020

PPLAdmin March 18, 2020

3/19/20

Metcon
Metcon
On the Minute x 20 (5 Sets of Each):
Minute 1: 15/12 Calorie Row
Minute 2: 10 Burpees
Minute 3: 20 Air Squats
Minute 4: 40 Sec Hollow Hold

CrossFit WOD, March 18, 2020

PPLAdmin March 17, 2020

3/18/20

Weightlifting
Squat Clean (Weight)
On the 4:00 x 5 Rounds:
3 Unbroken Sets:
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

*Repeat From Last Week*
9 total reps unbroken without putting the bar down.

Metcon
Metcon (Time)
For Time:
30 Back Squats (155/105)
30 Bench Press (135/95)
30 Deadlifts (185/135)
20 Back Squats (185/135)
20 Bench Press (155/105)
20 Deadlifts (225/155)
10 Back Squats (225/155)
10 Bench Press (185/135)
10 Deadliftss (275/185)

CrossFit WOD, March 17, 2020

PPLAdmin March 16, 2020

3/17/20

Metcon
Metcon (Time)
For Time:
100 DU
50′ Handstand Walk
75 DU
50′ Handstand Walk
50 DU
50′ Handstand Walk
25 DU
50′ Handstand Walk

HSWalk is a total of 8 Mats
*10 Minute Time Cap*

In place of HSWalk Bear Crawl with 50/35# DB

Metcon
Metcon (3 Rounds for reps)
For total working time:
On the 0: 1 Mile Run
On the 10: 130/100 Cal Row
On the 20: 130/100 Ca Bike

Run 8 laps around the building following our 200m marks or run down the block to the end and back.

In WODify R 1 is your run time, R2 is your Row time, R3 is your Bike time

After completing the 1 mile run, you will rest with whatever time remains until the 10 minute mark before completing the row
Follow the same format for the row into the bike.
You want some rest built it so you can maintain intensity for the next thing.
So if needed scale it with either reducing the distance/calories or set a time cap of 9 minutes for each movement
There is a 30 minute total time cap for the workout, which means you’ll have 10 minutes to complete the final station

CrossFit WOD, March 16, 2020

PPLAdmin March 15, 2020

3/16/20
SIGN INTO Classes because spots are limited to 8 people. We will create extra classes to sign into throughout the day.

We are going to keep the gym open for now. We have some rules to follow or we will be forced to close. This can change at anytime. We will keep you posted.

1) Members ONLY. No kids, No daycare, No friends, No spouses. Members ONLY.

2) We will keep doors open for members to come in during off hours to limit the amount of people at the gym at one time. The gym will be open from 5:30am – 7:30pm for you to utilize off hours.

3) Wash your hands before and after you workout.

4) Wipe your equipment down before and after you use it. Wipe everything you touch.

5) Use supplies as needed. For example: Please wipe more than one thing down with one wipe. Please use one pump of hand soap not 2 or 3. We currently have only 11 rolls of toilet paper. Go to the bathroom at home if possible. If we run out of supplies we may need to close doors.

6) If possible please workout at home. We will continue to post WODs with equipment and we will also continue to post at home WODs with limited equipment.

We really appreciate your support through this difficult time. It’s our community that makes CFA great and we want to do everything we can to ensure everyone is safe.

Thank you,
Jill and Eric

Weightlifting
Back Squat (Weight)
Set 1 (On the 0:00): 9 Reps @ 78%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:30): 1 Rep @ 104%
Set 7 (On the 11:00): 1 Rep @ 106%
Set 8 (On the 12:30): 1 Rep @ 108-109%
Set 9 (On the 14:00): 1 Rep @ 108-109%

*Percentages based on 5RM Back Squat

Metcon
Metcon (Time)
For Time:
21 Power Snatches (95/65)
5 Rounds of "Cindy"
21 Overhead Squats (95/65)
5 Rounds of "Cindy"
21 Squat Snatches (95/65)

One round of "Cindy" is 5 pull-ups, 10 push-ups, and 15 air squats

AT HOME WOD
Metcon (Time)
3 Rounds
10 Front Plank to Pushup Planks
10 Sit-ups
15 Air Squats
10 Leg Lifts
10 Hollow Rocks
10 V-Ups
Metcon (Time)
For Time:
10 Single DB Hang CJ,
30 Jump Squats
20 Single DB Hang CJ,
30 Jump Squats
30 Single DB Hang CJ,
30 Jump Squats
40 Single DB Hang CJ,
30 Jump Squats
50 Single DB Hang CJ,
30 Jump Squats
Rx Dumbbell – 50/35

Change hang CJ arm every 5 repetitions

WOD below is if you don’t have a DB at home.

Metcon (Time)
For Time:
5 Walkouts, 30 Jump Squats
10 Walkouts, 30 Jump Squats
15 Walkouts, 30 Jump Squats
20 Walkouts, 30 Jump Squats
25 Walkouts, 30 Jump Squats

Push-up for every walkout

3/14/20

PPLAdmin March 14, 2020

CrossFit Allegiance – CrossFit

View Public Whiteboard

Metcon

Metcon (Time)

Teams of 3

For Time (30 Minute Cap):

5 Rounds of “DT” (155/105)

100/70 Calorie Bike

5 Rounds of “DT” (155/105)

100/70 Calorie Bike

5 Rounds of “DT” (155/105)

1 Round of “DT”:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

ADV RX as written

RX 135/95

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