WOD
6/1/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
3 Rounds
800m run
60/50m Row
40 Burpees
20 KBS 32/24kg
5/31/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
For Time:
27-21-15-9:
T2B
After Each Round (including your round of 9):
200m Run
25 Farmers Carry DB Lunges (50/35)
Metcon
Metcon (No Measure)
5 min each station
Station 1 rollout
Station 2 lower body band stretch
Station 3 upper body stretch
5/30/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 9:
15 Hang Cleans (95/65)
30 Double Unders
15 Wallballs (20/14)
Metcon (4 Rounds for reps)
3 Rounds
Min1: 15/10 Calorie Bike
Min2: Rest
Min3: Max Ring Muscle Ups
Min4: Rest
Min5: 30 sec Max HSPU
Min6: Rest
ADV RX as written
RX replace RMU with Max Ring Dips and HSPU with Max Wall – walks
Fitness replace RMU with GHD dips or Box dips and replace HSPU with 95/65 push- press
5/29/18
CrossFit Allegiance – CrossFit
Weightlifting
Deadlift
On the 2:00
5 Repetitions @ 80%
1 Repetition @ 86%
5 Repetitions @ 83%
1 Repetition @ 89%
5 Repetitions @ 86%
1 Repetition @ 92%
Metcon
Jelly Belly (Time)
Partner For Time:
100-80-60-40-20: Sit-Ups
50-40-30-20-10: Calorie Row
20-16-12-8-4: Deadlifts (275/185)
ADV RX as written
RX 225/155
Split reps
5/28/18
CrossFit Allegiance – CrossFit
Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
20/14# vest
5/26/18
CrossFit Allegiance – CrossFit
Please sign into class for Monday “Murph”. It helps us to have a small idea of what to expect. There are 2 classes created 9:15am and 9:30am. If we need to we will have 2 waives like we’ve had in the past. Everyone is welcome to do this workout. All levels can participate. You can make it a partner WOD, you can walk, you can do ring rows and modified push-ups.
We will have our BBQ right after the WOD until whenever. Bring tents chairs, cornhole boards……
Metcon
Metcon (Time)
For Time:
10,000 Meter Row
Teams of 3. Change every 250 Meters.
5/25/18
CrossFit Allegiance – CrossFit
Happy birthday Derek!
Weightlifting
Front Squat
2×2 @ 65%
2×2 @ 70%
2×2 @ 75%
Metcon
Metcon (Time)
3 Rounds:
200 M Row
400 M Run
Rest 3:00 Between rounds
Gymnastics
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
7 Unbroken T2B
RX 5 unbroken T2B
every 7 or 5 is worth 1 round
5/24/18
CrossFit Allegiance – CrossFit
Happy Birthday Kyle!
Everyone’s invited to Shannon’s this Saturday for a
“Pre-Murph Protein ? & Carb ? Load” party Sat 5/26, 2pm – until. Family friendly.
5714 Tipperary Drive, Denver. BYOB and swim suits if interested.
Metcon
Metcon (AMRAP – Reps)
3 Rounds:
Team A max Cal Bike
Team B 400 Meter Prowler Push
-then switch-
Split class in half
Bike ends when Prowler Push is over. Score is Cal on the Bike.
If Teams of 2-4 athletes, 1 Bike +1 Prowler
If Teams of 5-7, 2 Bikes + 2 Prowlers
If Teams 8-10, 3 Bikes + 3 Prowlers
Prowler push on the side of the building about 10 m past the gate to the 50m mark. Down and back is 100m for a total of 4 times to equal 400m. Please do not park on the side of the building. If spots in the back are taken please park in the front of the building or at the neighbors.
5/23/18
CrossFit Allegiance – CrossFit
Happy Birthday Katie P!
After our memorial day WOD we will have a CFA BBQ and Corn-hole. Eric and I will provide Hamburgers, Hot Dogs, Buns, paper plates and napkins along with a case of water.
I hung the sign up sheet on the dance room doors to the left of WODify. Last year we had too many sides and food went to waste. Please coordinate with each other not everyone has to bring something. If we can just have what is on the list below we will be good to go.
1) Condiments such as Ketchup, Mustard, Mayo…
2) Slaw
3) Beans
4) Chili
5) Chips
6) H20
7) Salad (veg., pasta, potato, kale….)
8) Fruit
9) Miscellaneous
Metcon
Snake Bite (Time)
21-15-9:
Squat Snatch, 95/65
CTB Pull-Ups
Skill
Metcon (AMRAP – Reps)
Alternating On the Minute x 10:
Odd Minutes – 200m Run
Even Minutes – Max Strict HSPU :30 Seconds
ADV RX as written
RX Kipping HSPU
5/22/18
CrossFit Allegiance – CrossFit
Happy 50th Lanny! Happy Birthday Kerry and Miller!
Metcon
Metcon (Time)
5 Rounds, On the 4:00:
30 Air Squats
20/14 Calorie Row
10 Lateral Burpees over Rower
Score is slowest round.
Midline
Metcon (No Measure)
4 Giant Sets:
Max Effort L-Sit Hold (Paralletes)
20 Weighted Hip Extensions (35/25)
Rest 1:30 between sets.
