WOD
9/22/17
CrossFit Allegiance – CrossFit
Tonight there will be no class from 5:30-til close. We will be hosting an Olympic Lift Seminar here at CFA with 2 time Olympic head coach and 1980 Olympian, Michael Cohen from 5:30-9pm. $100 if you are interested.
Weightlifting
Snatch (1RM)
Metcon
Partner Blitzen (Time)
ADV RX
5 Rounds:
40/30 Calorie Row
20 Thrusters (115/80)
RX
5 Rounds
40/30 Calorie Row
20 Thrusters 95/65
9/21/17
CrossFit Allegiance – CrossFit Teens
Metcon
Metcon (Time)
Partner WOD
60 DB Snatch
60 Burpees
40 DB Snatch
40 Burpees
20 DB snatch
20 Burpees
9/20/17
CrossFit Allegiance – CrossFit
Warm-up
Metcon (No Measure)
1 min bike
2 Rounds:
20 floor press with unloaded bar
1 min: chest smash w/lacrose ball or softball
1 min lat smash with roller
1 min ankle stretch :30/leg
20 pistols or pistol skill 10/leg
1 min quad-pull/toe touch
1 min 90/90 stretch
:30 sec plank
10 super mans
Pistol skill work can be to work on one leg squat to a higher base than hips below knees. For example you can squat to a chair or a box or plates stacked up.
Metcon
Pump House (Time)
For Time:
ADV RX
15-12-9-6-3
Ring Dips
Strict Pull-ups
200M Run
RX
12-9-6-3
Ring Dips
Strict Pull-ups
200M Run
Scaled
15-12-9-6-3
Box dips
Hollow Rock on the bar or RR
200M Run
9/19/17
CrossFit Allegiance – CrossFit
Don’t forget to sign up for Olympic Weightlifting High Performance Record Breaking seminar with Olympian and 2 time Olympic Head Coach, Michael Cohen.
Fri, September 22, 2017
5:30 PM – 9:00 PM
Location CrossFit Allegiance
Click on the link below to sign up.
https://www.eventbrite.com/e/crossfit-allegiance-olympic-weightlifting-seminar-tickets-36637636156
Warm-up
200m Jog
-then-
10 Quad-pull w/toe touch 5/leg
10 soldier walks/leg
10 stretch Lunges 5/leg
-then-
10 Goblet Squats w/ :02 Pause
10 single arm KB press/arm
3 Turkish getups/side
Weightlifting
Power Snatch (3×2 70%)
Snatch Pull (90% 3×2)
Metcon
Head to Toe (AMRAP – Rounds and Reps)
AMRAP 8
10 T2B
10 Burpees
ADV RX as written
RX 20 sit-ups
9/18/17
CrossFit Allegiance – CrossFit
5:30am please wear something bright or with reflectors. Our neighbors called me asked me very nicely if you could do this. There are a lot of trucks and they can’t see you.
Weightlifting
Back Squat (4×2 75%)
Gymnastics
Metcon (Time)
15 Strict HSPU
rest 1 min
12 Strict HSPU
rest :45
9 Strict HSPU
rest :30
9 Strict HSPU
rest :15
6 Strict HSPU
RX kipping HSPU
Metcon
Metcon (Time)
Partner WOD
160 DU
160 Air Squats
800 M Run
400 M Run
80 KBS 32/24kg
80/60 Row
9/16/17
CrossFit Allegiance – CrossFit
Evans Farm will be here.
The CrossFit Team Series starts next week!
The Team Series will take place Sept. 20-Oct. 2. You and a partner can complete the workouts right here at CFA, submit scores and see how you stack up. Prizes and pride are on the line.
Compete as a male, female or mixed-pair team, and also compare yourself to teams your age.
Don’t wait for the Open. Find a friend, favorite frenemy or casual acquaintance you’d like to know better, and get ready to test yourselves together.
Tune in Wednesday for the 5:00 p.m. PT live announcement of the first set of workouts.
https://games.crossfit.com/cf/login?returnTo=%2Fregister%2Fteamseries%2Fteam&flow=teamseries
Metcon
Metcon (AMRAP – Rounds and Reps)
2 person team
AMRAP 18:
9 Kettlebell Swings (24/16kg)
9 Burpees
9 Box Jumps (24/20)
Scaled 5 reps of everything
Alternating rounds. Partner A does a round then partner B does a round. Score is total rounds combined.
9/15/17
CrossFit Allegiance – CrossFit
Don’t forget to sign up for Olympic Weightlifting High Performance Record Breaking seminar with Olympian and 2 time Olympic Head Coach, Michael Cohen.
Fri, September 22, 2017
5:30 PM – 9:00 PM
Location CrossFit Allegiance
Click on the link below to sign up.
https://www.eventbrite.com/e/crossfit-allegiance-olympic-weightlifting-seminar-tickets-36637636156
Weightlifting
Front Squat (75% 5×5)
Metcon
Snake Bite (Time)
21-15-9:
Squat Snatch, 95/65
CTB Pull-Ups
Optional Extra Strength Work
Clean and Jerk
60% 1×2
70% 1×2
75% 1×2
80% 1×2
85% 1×1
Clean Grip Dead (90% 5×5)
3 second pause in power position
9/14/17
CrossFit Allegiance – CrossFit
Who wants to do this with me?
Olympic Weightlifting High Performance Record Breaking seminar with Olympian and 2 time Olympic Head Coach, Michael Cohen.
Fri, September 22, 2017
5:30 PM – 9:00 PM
Location CrossFit Allegiance
Click on the link below to sign up.
https://www.eventbrite.com/e/crossfit-allegiance-olympic-weightlifting-seminar-tickets-36637636156
Metcon
Metcon (Time)
Team of 2:
6 Rounds
Row 600
24 GHDSU
24 push-ups
One rower and one GHD per team
9/13/17
CrossFit Allegiance – CrossFit
Gymnastics
HSPU (Time)
15 Strict Handstand Push-ups
rest 1 min
12 Strict Handstand Push-ups
rest :45
9 Strict Handstand Push-ups
rest :30
6 Strict Handstand Push-ups
rest :15
6 Strict Handstand Push-ups
ADV RX as written
RX kipping
All unbroken
Score is total time including rest
Metcon
Cement Mixer (7 Rounds for reps)
7 rounds, On the 3:00:
400m Run
12 Toes to Bar
Does anyone want to enter this golf tournament?
9/12/17
CrossFit Allegiance – CrossFit
Weightlifting
Push Press (75% 2×5 80% 2×3)
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
Optional Extra Strength Work
Jerk ( 65%1×2 70%1×2 75% 1×2 80% 1×2 85% 2×1)
Off the rack
Romanian Dead Lifts (60% 1×5 65% 1×5 70% 3×5)
Percentages are off Back Squat 1RM
