WOD
9/20/18
CrossFit Allegiance – CrossFit
Celebrating August – September birthdays this Sunday at Boat Yard Eats in Cornelius @6:30-7:00. 2 big birthdays that passed are Melissa Holden’s 50th and Jenn T’s 40th.
Metcon
Metcon (AMRAP – Reps)
5 Rounds:
Min 1: 5 Push Presses (95/65)
Min 2: 30 Sec Max Bar MU
Mn 3: 10/7 Calorie Bike
Min 4: 10 Wallballs (20/14)
Min 5: HS walks skill work
Min 6: Rest
*RX
Min 1: 5 PP (75/55),
Min 2: Max C2B,
Min 3: 10/7 Cal Bike
Min 4: 10 Wallballs 20/14
Min 5: Handstand shoulder touches skill work
Min 6: Rest
Fitness
Min 1: 5 PP (75/55),
Min 2: Max Pullups
Min 3: 10/7 Cal Bike
Min 4: 10 Wallballs 20/14
Min 5: Plank shoulder touches skill work
Min 6: Rest
Score is Reps on Min 2 (Bar Mu, C2B, Pull-ups, Ring Rows)
Optional Extra Strength Work
Front Squat
2×4 @ 70%
2×3 @ 75%
2×2 @ 80%
8/19/18
CrossFit Allegiance – CrossFit
Weightlifting
Deadlift
3×3 @ 80%
3×2 @ 85%
3×1 @ 90%
Metcon
#warcola (Time)
For Time:
1 Mile Run, 100 DU, 27 DL (205/145)
800 M Run, 100 DU, 21 DL (205/145)
400 M Run, 100 DU, 15 DL (205/145)
Rx DL 185/130 and 50 DU
9/18/18
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (3×9 )
1×9 65%
1×9 70%
1×9 75%
*After each set, complete 50% of Max Ring Muscle-ups
Metcon
Metcon (Time)
For Time:
4 Rounds
400 m Run
3 Rope Climbs
RX
400m Run
8 Strict Pull-ups
9/17/18
CrossFit Allegiance – CrossFit
Weightlifting
Jerk (10×3 5-10# more than last week)
Metcon
Metcon (Time)
Partner
3 Rounds For Time:
800 Meter Row
40 DB Snatches (50/35)s alternating
30 Burpees
Optional Extra Strength Work
Snatch
On the Minute x 11:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (60-63-66%)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (70-73-76%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (80-82-84%)
9/15/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Reps)
Teams of 3
AMRAP 25:
40 Chest to Bar Pull-Ups
50 Barbell-Facing Burpees
60 Thrusters
Round 1 – 75/55 (45/35)
Round 2 – 95/65 (65/45)
Round 3 – 115/80 (75/55)
Round 4 – 135/95 (95/65)
Round 5 – 155/105 (AMRAP in time remaining) (115/80)
9/14/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Cash-in: 1000m Row
2 Rounds
800m run
10 Squat Cleans 155/105
10 Jerks 155/105
RX 135/95 Cleans no squat
Optional Extra Strength Work
Deadlift (5×3 climbing)
5 Sets of 3
Regular pull off ground, 5 second negative.
*After each set, complete 25′ Handstand Walk
9/13/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 4-6
3 Rounds:
Station 1: 30/20 Calorie Bike
Station 2: 200m Farmers Carry (32/24kg)
Station 3: 3 Rope Climbs
Station 4: 10 HSPU
RX 24/16kg farmers carry
Each partner is at a station. Follow in order. You can’t move on until the person in front of you finishes. Everyone does 3 Rounds.
9/12/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
30 OHS (95/65)
30 Box Jumps (24/20)
30 T2B
30 Calorie Row
RX
AMRAP 20:
30 DB snatch (50/35)
30 Box Jumps (24/20)
30 T2B
30 Calorie Row
Core work
Metcon (Time)
3 Rounds For Time:
100 Double-Unders
25 GHD Sit-ups
9/11/18
CrossFit Allegiance – CrossFit
Anyone competing in Asheville at Beer City Beat Down or for any spectators below is the hotel several of us are staying at Saturday night after the competition October 6th. Book it ASAP
https://downtowninnandsuites.com
Weightlifting
Back Squat
65% x 9
70% x 9
75% x 9
*After each set, complete 50% of Max Ring Muscle-ups or skill work
Metcon
The September 11 attacks (also referred to as 9/11)were a series of four coordinated terrorist attacks by the Islamic terrorist group al-Qaeda against the United States on the morning of Tuesday, September 11, 2001. The attacks killed 2,996 people, injured over 6,000 others, and caused at least $10 billion in infrastructure and property damage. Additional people died of 9/11-related cancer and respiratory diseases in the months and years following the attacks.
CFA 911 WOD (Time)
Team of 3
25 min AMRAP
Buy-In 2001m Row
100 Power Cleans 135/95
100 Front Squats 135/95
100 Push Jerks 135/95
43 Clusters 135/95
RX 115/80
We are doing 343 barbell reps because there were 343 firefighters who lost their lives.
9/10/18
CrossFit Allegiance – CrossFit
Happy belated birthday to Krissy!
Weightlifting
Jerk (10×3 across 5-10# heavier than last week)
Metcon
Metcon (Time)
3 Rounds For Time:
60 Air Squats
21/15 Calorie Row
15 Hang Cleans (155/105)
RX 135/95
