WOD
6/30/18
CrossFit Allegiance – CrossFit
Happy Birthday Al Moody, Jason Denis, David Fero!!!
Metcon
Metcon (Time)
Teams of 3, For Time (30 Minute Cap):
3 Rounds:
30 Toes to Bar
30 Burpees
30 Power Snatches
ADV (115/80) RX(95/65) F(65/45)
200/140 Calorie Row
2 Rounds:
30 Toes to Bar
30 Burpees
30 Power Snatches
ADV(135/95) RX(115/80) F(75/55)
200/140 Calorie Row
1 Round:
30 Toes to Bar
30 Burpees
30 Power Snatch
ADV(155/105) RX(135/95) F(95/65)
6/29/18
CrossFit Allegiance – CrossFit
Trent and Carmen Post are visiting us this summer from Ethiopia, where they have lived for 7 years. They rehabilitate street children living in the streets. Kids that are the ages of our very own kids, call the streets home. Their goal is to reintegrate them back to their families or create family for them. For they believe every child deserves to be in a loving family.
You can check out more about their organization Make Your Mark that originated in Charlotte NC 11 years ago.
http://myminternational.org/our-story
Metcon
Fight Club (3 Rounds for reps)
3 Rounds, For Total Reps:
1 Minute Thrusters (95/65)
1 Minute Power Cleans (95/65)
1 Minute Box Jump Overs (24/20)
1 Minute Pull-ups
1 Minute Assault Bike Calories
1 Minute Rest
Conditioning
Metcon (6 Rounds for reps)
Every 2:00 x 6 Rounds:
200 Meter Run
Max Kipping HSPU — Until the 1:20 Mark
Post Family
6/28/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run
Partner 1 runs 200 meters, partner 2 runs 200 meters. Partner 1 runs 400 meters, and so on….
Each partner will sprint three 200, three 400 and three 600 to total 3 rounds.
6/27/18
CrossFit Allegiance – CrossFit
Metcon
Pick one
L1: Heartbreak Kid Regional (Time)
“Heartbreak Kid”
3 Rounds:
10 Front Squats, 185/135 – no rack
20 C2B
50 Double Unders
L2: Heartbreak Kid ADV (Time)
“Heartbreak Kid”
3 RFT:
10 Front Squats, 155/105 no rack
20 C2B Pull ups
50 Double unders
L3: Heartbreak Kid (Time)
“Heartbreak Kid”
3 RFT:
10 Front Squats, 135/95
20 C2B Pull ups
50 Double unders
Midline
Metcon (No Measure)
Not For Time:
50-40-30-20-10:
AbMat Sit-Ups
:20 Second L-Sit after each round
6/26/18
CrossFit Allegiance – CrossFit
Eric and I will be out of town for a few days.
There are minimal changes to our class times. To make up for the two 6:30am classes we will have a 6:30am this Thursday and next Thursday.
Friday June 29th 6:30am only CANCELLED
Saturday June 30th all covered
Sunday July 1st CANCELLED
Monday July 2nd 6:30am only CANCELLED
Tuesday July 3rd all covered
Weightlifting
Clean and Jerk Complex (5 deads + 3 hang power cleans + 1 split jerk) (On the 2:00 x 6 Sets, Climbing)
Metcon
Captain Crunch (3 Rounds for reps)
AMRAP 4:
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
then
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
then
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
then
Max Calorie Row in Time Remaining
ADV RX as written
RX 75/55 95/75 135/95
Extra Gymnastics Work
Metcon (No Measure)
10 Minutes of Handstand Walking Practice
6/25/18
CrossFit Allegiance – CrossFit
Weightlifting
Shoulder Press
Bar x 20
1×4 50%
1×3 60%
1×2 70%
1×1 75%
3×5 80%
2×8 70%
Metcon
Metcon (Time)
4 Rounds For Time:
400m Run
50 Air Squats
Midline Accessory Work
Metcon (No Measure)
Not For Time:
21-18-15-12-9
Calorie Assault Bike
GHD Sit-Ups
Extra Gymnastics Work
Metcon (Time)
For Time:
ADV RX
30 Ring Muscle-ups
RX
15 Ring MU
6/23/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3, For Time:
800 M Run
6 Rope Climbs
20 Squat Cleans (135/95)
800 M Run
9 Rope Climbs
35 Squat Cleans (135/95)
800 M Run
12 Rope Climbs
50 Squat Cleans (135/95)
Towel pull-ups 3 per rope climb
6/22/18
CrossFit Allegiance – CrossFit
Metcon
“300” (Time)
For Time:
5 C2B
10 DB Push Press
15 sit-ups
5 C2B
10 DB Burpees
15 sit-ups
5 C2B
10 DB Power Cleans
15 sit-ups
5 C2B
10 DB Push-ups
15 sit-ups
5 C2B
10 DB Lunges
15 sit-ups
5 C2B
10 DB Front Squats
15 sit-ups
5 C2B
10 DB Snatches
15 sit-ups
5 C2B
10 DB Deadlifts
15 sit-ups
5 C2B
10 DB Thrusters
15 sit-ups
50/35# DB
6/21/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Team of 3
For Time:
100 Cal Bike
100 Cal Row
400m Farmers Carry (24/16kg)
100 Cal Row
400m Farmers Carry
6/20/18
CrossFit Allegiance – CrossFit
Happy Birthday Bruce Muir!
Weightlifting
3- position Snatch (Warm -up Skill Work)
3-Position Power Snatch
5 Sets:
Set 1 – 50%
Set 2 – 53%
Set 3 – 56%
Set 4 – 59%
Set 5 – 62%
Power Snatch
On the Minute x 7 across…. 1 Heavy Power Snatch
Do not exceed 80%. Aiming to confirm technique from previous work.
Metcon
Metcon (Time)
3 Rounds For Time:
75 DU
50 Air Squats
15 Power Snatches (115/80)
