WOD
5/26/18
CrossFit Allegiance – CrossFit
Please sign into class for Monday “Murph”. It helps us to have a small idea of what to expect. There are 2 classes created 9:15am and 9:30am. If we need to we will have 2 waives like we’ve had in the past. Everyone is welcome to do this workout. All levels can participate. You can make it a partner WOD, you can walk, you can do ring rows and modified push-ups.
We will have our BBQ right after the WOD until whenever. Bring tents chairs, cornhole boards……
Metcon
Metcon (Time)
For Time:
10,000 Meter Row
Teams of 3. Change every 250 Meters.
5/25/18
CrossFit Allegiance – CrossFit
Happy birthday Derek!
Weightlifting
Front Squat
2×2 @ 65%
2×2 @ 70%
2×2 @ 75%
Metcon
Metcon (Time)
3 Rounds:
200 M Row
400 M Run
Rest 3:00 Between rounds
Gymnastics
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
7 Unbroken T2B
RX 5 unbroken T2B
every 7 or 5 is worth 1 round
5/24/18
CrossFit Allegiance – CrossFit
Happy Birthday Kyle!
Everyone’s invited to Shannon’s this Saturday for a
“Pre-Murph Protein ? & Carb ? Load” party Sat 5/26, 2pm – until. Family friendly.
5714 Tipperary Drive, Denver. BYOB and swim suits if interested.
Metcon
Metcon (AMRAP – Reps)
3 Rounds:
Team A max Cal Bike
Team B 400 Meter Prowler Push
-then switch-
Split class in half
Bike ends when Prowler Push is over. Score is Cal on the Bike.
If Teams of 2-4 athletes, 1 Bike +1 Prowler
If Teams of 5-7, 2 Bikes + 2 Prowlers
If Teams 8-10, 3 Bikes + 3 Prowlers
Prowler push on the side of the building about 10 m past the gate to the 50m mark. Down and back is 100m for a total of 4 times to equal 400m. Please do not park on the side of the building. If spots in the back are taken please park in the front of the building or at the neighbors.
5/23/18
CrossFit Allegiance – CrossFit
Happy Birthday Katie P!
After our memorial day WOD we will have a CFA BBQ and Corn-hole. Eric and I will provide Hamburgers, Hot Dogs, Buns, paper plates and napkins along with a case of water.
I hung the sign up sheet on the dance room doors to the left of WODify. Last year we had too many sides and food went to waste. Please coordinate with each other not everyone has to bring something. If we can just have what is on the list below we will be good to go.
1) Condiments such as Ketchup, Mustard, Mayo…
2) Slaw
3) Beans
4) Chili
5) Chips
6) H20
7) Salad (veg., pasta, potato, kale….)
8) Fruit
9) Miscellaneous
Metcon
Snake Bite (Time)
21-15-9:
Squat Snatch, 95/65
CTB Pull-Ups
Skill
Metcon (AMRAP – Reps)
Alternating On the Minute x 10:
Odd Minutes – 200m Run
Even Minutes – Max Strict HSPU :30 Seconds
ADV RX as written
RX Kipping HSPU
5/22/18
CrossFit Allegiance – CrossFit
Happy 50th Lanny! Happy Birthday Kerry and Miller!
Metcon
Metcon (Time)
5 Rounds, On the 4:00:
30 Air Squats
20/14 Calorie Row
10 Lateral Burpees over Rower
Score is slowest round.
Midline
Metcon (No Measure)
4 Giant Sets:
Max Effort L-Sit Hold (Paralletes)
20 Weighted Hip Extensions (35/25)
Rest 1:30 between sets.
5/21/18
CrossFit Allegiance – CrossFit
Weightlifting
Squat Snatch
On the Minute x 9
Minute 1 – 60% x 2
Minute 2 – 65% x 2
Minute 3 – 70% x 2
Repeat cycle for a total 3 times two reps at each %. You can reset between reps.
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1:
Clean and Jerks (115/80)
30 Double Unders After Each Set
ADV RX as written
RX 95/65 and 15 DU
5/19/18
CrossFit Allegiance – CrossFit
Happy Birthday Emily!
Metcon
Metcon (Time)
Partner WOD
For Time:
800 Meter Run
50 Overhead Squats (75/55)
20 Strict Pull-ups
800 Meter Run
50 Thrusters (95/65)
20 Strict Pull-ups
800 Meter Run
50 Front Squats (115/85)
20 Strict Pull-ups
Split reps one person working at a time and run together.
5/18/18
CrossFit Allegiance – CrossFit
Weightlifting
Tempo Front Squat 6 sec (10×1)
6 seconds down 1 second pause at bottom
Metcon (AMRAP – Rounds and Reps)
ADV RX
AMRAP 13:
50 Dumbbell Snatches (50/35)
40 Burpees
30 T2B
20 Kipping HSPU
RX
AMRAP 13:
50 Dumbbell Snatches (50/35)
40 Burpees
30 T2B
20 Hand Release Push-ups
Fitness
AMRAP 13:
50 Dumbbell Snatches (35/25)
40 Burpees
30 T2B
20 Hand Release Push-ups
5/17/18
CrossFit Allegiance – CrossFit
Warm-up
Metcon (1 Rounds for reps)
6 Rounds
1 Minute 10 Pushups
1 Minute Rest
Scaled
5 Pushups in a minute.
12 minute Warm-up
Skill Work
Metcon (No Measure)
EMOMx20
Odd min: Skill 1
Even min: Skill 2
I listed some suggested skill work below or feel free to mix and match and do whatever you need to work on your goals. Talk to your coach about your goals if you need some suggestions.
Gymnastics
Metcon (20 Rounds for reps)
ODD Min: 2 Strict HSPU
Even Min: 3 Kipping
Metcon (20 Rounds for reps)
ODD Min: 3-5 Kipping HSPU
Even Min: 3-5 Strict Pull-ups
Metcon (20 Rounds for reps)
Working on Getting a Pull-up and DU
ODD Minute: 2-3 Negatives
Even Minute: 30 seconds DU
Metcon (20 Rounds for reps)
Working on Butterfly PU and DU OR Butterfly PU and HS-walks
ODD: 3-10 Butterfly PU
Even: 45 sec HS-walks (every 5 ft is a rep) OR 30 sec DU
5/16/18
CrossFit Allegiance – CrossFit
Weightlifting
3-Position Power Clean + Split Jerk (Build to a heavy complex)
Metcon
Metcon (Time)
Partner
3 Rounds:
20 Clean and Jerks (135/95)
800 Meter Row
RX 95/65
Split reps
Extra work if you want an after WOD
Metcon (No Measure)
6 Rounds
10 GHD Sit-Ups
20 AbMat Sit-Ups
