WOD

No WOD available

1/26/19

CrossFit Allegiance – CrossFit

Reminder open Gym this Sunday is from 11-1pm

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Metcon

Metcon (Time)

3 person team

Cash-In 800m Run

5 Rounds

30 DB Hang Clean (50/35)

30 DB Jerks (50/35)

30 Alternating DB Snatches

30 C2B

9 Devils Press (50/35)

1/25/19

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

3 Rounds:

400m Run

15 Box Jumps (24/20)

15 Front Squats (135/95)

ADV RX as written

RX 115/80

Fitness 21/15 Cal Row, Step-ups, 95/65

Weightlifting

Squat Clean + Hang Squat Clean + Jerk (Build to 1 RM)

Extra work if you want an after WOD

Metcon (No Measure)

Alternating On the Minute x 12:

Minute 1: 50 DU

Minute 2: 50′ HS Walk

1/24/19

CrossFit Allegiance – CrossFit

Open gym this Sunday will be from 11am – 1pm. Reminder that we have our Women’s self defense class this Sunday from 2 – 3:30pm. The class is full.

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12

10 T2B

10 Strict Presses (95/65)

30 Walking Lunges

Mobility

Metcon (No Measure)

3 Min Quads

3 Min Hamstrings

3 Min Glutes

3 Min Rollout

1/23/19

CrossFit Allegiance – CrossFit

We still need volunteers for the Battle of the Lake:
*We will be having a meeting on Saturday, February 2nd, at 10:30am to review standards and delegate jobs.
**If you are unable to attend please let us know and we’ll go over it with you individually.
***Volunteers please let us know your shirt size. We need to have our order in by the end of the week.
Here’s our most current list of volunteers. Please let us know if we’ve missed anyone.
1. Jack
2. Leslie
3. Jenn Eckard
4. Dane V.
5. Shane
6. Amanda V.
7. Emily W.
8. Brandon
9. Bob S.
10. Brady
11. Shelly
12. Ryan W.
13. Kim Q.
14. Brent
15. Angie
16. Willie
17. Jason
18. Cindy
19. Maria
20. Laurie Lane
21. Tommy Gray
22. Jill
23. Eric
24. Kerry

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Weightlifting

Back Squat (3×2 Climbing)

1 x 2 83%

1 x 2 85%

1 x 2 87%

Metcon

Frank The Tank (3 Rounds for reps)

AMRAP 5:

50 Wall Ball Buy-In 20/14

12 Deadlifts (185/135)

12 Bar Facing Burpees

Rest 5:00

AMRAP 5:

35 Wall Ball Buy-In

9 Deadlifts (225/155)

9 Bar Facing Burpees

Rest 5:00

AMRAP 5:

20 Wall Ball Buy-In

6 Deadlifts (275/185)

6 Bar Facing Burpees

1/22/19

CrossFit Allegiance – CrossFit

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Weightlifting

Jerk (6×3 82% across and off the rack)

Metcon

Chain Reaction (Time)

3 Rounds:

21/15 Calorie Bike

7 Pull-ups + 7 T2B + 7 C2B

Directly Into…

3 Rounds:

9 Cleans (155/105)

9 Push Jerks (155/105)

ADV RX as written

RX 7 Pull-ups + 7 T2B + 7 Pull-ups and weights 115/80

Fitness 7 RR + 7 Knee ups + 7 RR and weights 75/55

Midline Accessory Work

Extra work

Metcon (No Measure)

2 Rounds:

:30 Seconds Single Arm Overhead DB Hold (Left) + 15 GHDS

:30 Seconds Single Arm Overhead DB Hold (Right) + 15 GHDS

:30 Seconds Double Overhead DB Hold + 15 GHDS

1/21/19

CrossFit Allegiance – CrossFit

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Weightlifting

Squat Clean (6×3 82% across )

Next two weeks leading up to competition

WK 2

Monday Squat Clean 6×3 85%

Tuesday Jerk 6×3 85%

We 3

Monday Squat Clean 6×3 88%

Tuesday 6×3 88%

Metcon

Double Date (AMRAP – Rounds and Reps)

AMRAP 15:

15 Hang Snatches (95/65)

60 DU

15 OHS (95/65)

30/21 Calorie Row

Extra work if you want an after WOD

Metcon (Time)

3 Rounds:

21 DB Front Squats (50’s/35’s)

21 Kipping HSPU

1/19/19

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Teams of 3

For Time

2 Rounds:

30 Bar Facing Burpees

30 Hang Squat Cleans (95/65)

15 Bar MU

150/100 Calorie Assault Bike

OR Run 1 mile

2 Rounds:

30 Bar Facing Burpees

30 Hang Squat Cleans (115/80)

15 Bar MU

150/100 Calorie Row

2 Rounds:

30 Bar Facing Burpees

30 Hang Squat Cleans (135/95)

15 Bar MU

RX C2B 75/55, 95/65, 115/80

Fitness Pull-ups or RR 65/45, 75/55, 95/65

1/18/19

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

3 Rounds:

20 Wallballs (20/14)

20 Calorie Row

20 S2OH (75/55)

20 T2B

Weightlifting

Jerk (6×3 Push or Split Jerk across)

Off the Rack

1/17/19

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

5 Rounds

30 AbMat Sit-ups

200 m Run

10 Alternating DB Snatches (70/50#)

RX 50/35

Mobility

Metcon (No Measure)

3 min with KB on box Hamstring stretch

3 min hip stretch

3 min glute stretch

1/16/19

CrossFit Allegiance – CrossFit

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Weightlifting

Front Squat (7×2 across)

7 Sets of 2, Every 90 seconds:

1 Pause (3 seconds in bottom)

1 Regular Front Squat

Metcon

Satan’s Whiskers (Time)

3 RFT:

10 C2B Pull ups

10 Front Squats, 165/110 – no rack

10 Burpees

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