WOD
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)
5/3/19
CrossFit Allegiance – CrossFit
Metcon
Lucky 7’s (Time)
5 Rounds:
7 Bar Muscle-Ups
7 Dumbbell Clusters (50/35#’s)
RX C2B
DB Cluster:
https://www.youtube.com/watch?v=uiKyT6_7bho
Optional Extra Strength Work
Metcon (No Measure)
5 Rounds:
5 Deadlifts (70%)
8 Bench Press (70%)
*Not for time
5/2/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
400m Run (together)
5 Rounds:
16 Hand-Release Pushups + 20 Calorie Bike + 24 sit-ups
400m Run (together)
3 Rounds:
16 Hand-Release Pushups + 20 Calorie Bike + 24 sit-ups
400m Run (together)
1 Round:
16 Hand-Release Pushups + 20 Calorie Bike + 24 sit-ups
5/1/19
CrossFit Allegiance – CrossFit
Gymnastics
Metcon (No Measure)
On the Minute x 7 Rounds:
15-25 DU
3-5 Kipping HSPU
RX
:30 DU practice
3-5 DB Push-press 50/35
**both movements are done within the minute
Weightlifting
Split Jerk (5×2 climbing)
Metcon
Metcon (Time)
For Time:
200m Run, 2 Power Cleans
200m Run, 4 Power Cleans
200m Run, 6 Power Cleans
200m, 8 Power Cleans
200m Run, 10 Power Cleans
ADV Rx – 155/105
RX 135/95
4/30/19
CrossFit Allegiance – CrossFit
Tip #30 Tomato is a superstar in the fruit and veggie pantheon. Tomatoes contain lycopene, a powerful cancer fighter. They’re also rich in vitamin C. The good news is that cooked tomatoes are also nutritious, so use them in pasta, soups and casseroles, as well as in salads.
The British Thoracic Society says that tomatoes and apples can reduce your risk of asthma and chronic lung diseases. Both contain the antioxidant quercetin. To enjoy the benefits, eat five apples a week or a tomato every other day. Yes
Weightlifting
Front Squat
5 sets of 2:
1 Pausing Front Squat
1 Front Squat
After each set, 25-50′ Handstand Walk.
Set #1 – 65%
Set #2 – 70%
Set #3 – 75%
Set #4 – 75%
Set #5 – 75%
Metcon
Metcon (Time)
ADV RX
3 Rounds:
50 Air Squats
5/2 Ring MU
5 Snatches (145/100)
RX
3 Rounds:
50 Air Squats
5/2 Strict Pull-ups
5 Snatches 115/80
4/29/19
CrossFit Allegiance – CrossFit
Tip#29 Milk doesn’t benefit sports performance. There’s no evidence that dairy is good for your bones or prevents osteoporosis — in fact, the animal protein it contains may help cause bone loss! … Dairy causes digestive problems for the 75 percent of people with lactose intolerance.
The Truth about Dairy
According to Dr. Willett, who has done many studies and reviewed the research on this topic, there are many reasons to pass up milk, including:
1. Milk doesn’t reduce fractures. Contrary to popular belief, eating dairy products has never been shown to reduce fracture risk. In fact, according to the Nurses’ Health Study dairy may increase risk of fractures by 50 percent!
2. Less dairy, better bones. Countries with lowest rates of dairy and calcium consumption (like those in Africa and Asia) have the lowest rates of osteoporosis.
3. Calcium isn’t as bone-protective as we thought. Studies of calcium supplementation have shown no benefit in reducing fracture risk. vitamin D appears to be much more important than calcium in preventing fractures.
4. Calcium may raise cancer risk. Research shows that higher intakes of both calcium and dairy products may increase a man’s risk of prostate cancer by 30 to 50 percent. Plus, dairy consumption increases the body’s level of insulin-like growth factor-1 (IGF-1) — a known cancer promoter.
5. Calcium has benefits that dairy doesn’t. Calcium supplements, but not dairy products, may reduce the risk of colon cancer.
Weightlifting
Back Squat
Set #1 – 4 Reps @ 72%
Set #2 – 2 Reps @ 78%
Set #3 – 4 Reps @ 72%
Set #4 – 2 Reps @ 82%
Set #5 – 4 Reps @ 72%
Set #6 – 2 Reps @ 86%
Rest 2 minutes between rounds
Metcon
Metcon (Time)
4 Rounds OT5:00:
6 Burpee Box Jump Overs (24″/20″)
15/12 Calorie Row
12 DB Hang Clean and Jerks (50/35)
6 Burpee Box Jump Overs
(24″/20″)
*Step ups are RX
*Switch every 3 reps on the DB C&J
Score is Slowest round. If you don’t finish the round add # of reps as your seconds. Start from the beginning every 5 minutes.
4/27/19
CrossFit Allegiance – CrossFit
Tip # 26 Eat Avocados
Avocados offer nearly 20 vitamins and minerals in every serving, including potassium (which helps control blood pressure), lutein (which is good for your eyes), and folate (which is crucial for cell repair and during pregnancy). … Avocados are low in sugar. And they contain fiber, which helps you feel full longer
Metcon
Metcon (Time)
Partner
400 Meter Run
18 Hang Cleans (185/125)
42 Bar-Facing Burpees
400 Meter Run
30 Hang Cleans (135/95)
42 Bar-Facing Burpees
400 Meter Run
42 Hang Cleans (115/85)
42 Bar-Facing Burpees
Run together and split reps
RX 135/95, 115/85, 95/65
