WOD
8/16/18
CrossFit Allegiance – CrossFit
Metcon
Partner rowboat (Time)
Partner WOD
3RFT:
500m Row
400m Run
Rest 3:00 between rounds
Partner A starts on the row while partner B starts on the run then switch. One round is complete once both run and row. The 3:00 rest starts when the last person finishes.
Non runners that are on the bike 45/32 cal
8/15/18
CrossFit Allegiance – CrossFit
Happy Birthday Joe!
Weightlifting
Back Squat
6 Reps @ 70%
4 Reps @ 75%
2 Reps @ 80%
6 Reps @ 75%
4 Reps @ 80%
2 Reps @ 85%
All Sets completed On the 2:00
Metcon
Metcon (Time)
25 Push-ups
50 Sit-ups
200m Run
20 Push-ups
40 Sit-ups
200m Run
15 Push-ups
30 Sit-ups
200m Run
10 Push-ups
20 Sit-ups
200m Run
5 Push-ups
10 Sit-ups
200m Run
8/14/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
20 DU, 2 Kipping Handstand Push-ups
20 DU, 4 Kipping Handstand Push-ups
20 DU, 6 Kipping Handstand Push-ups
RX
AMRAP 5:
20 DU, 2 Push Press 95/65
20 DU, 4 Push Press 95/65
20 DU, 6 Push Press 95/65
*Continue to add 2 reps per round.
*Push Press is off the rack.
Metcon
Lead Foot (3 Rounds for reps)
AMRAP 4:
27 Calorie Row
27 Burpees
27 C2B Pull-ups
Rest 4:00
AMRAP 4:
21 Calorie Row
21 Burpees
21 T2B
Rest 4:00
AMRAP 4:
15 Calorie Row
15 Burpees
15 Pull-ups
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)
