WOD

No WOD available

5/11/19

PPLAdmin May 11, 2019

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Partner WOD

7 Rounds

400m Row (one rower)

200m Run (together)

24 T2B

5/10/19

PPLAdmin May 10, 2019

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

ADV RX

2 Rounds:

10 Bar Muscle-Ups

20 Burpees

30 Wallballs (30/20)

RX

2 Rounds:

10 C2B

20 Burpees

30 Wallballs (20/14)

Fitness

2 Rounds:

10 Pull-ups or RR

20 Burpees

30 Wallballs (14/10)

Core work

Metcon (No Measure)

4 Rounds

10 Hallow Rocks

10 Low Boat/High Boat

20 Leg Raises (10/leg)

5/9/19

PPLAdmin May 9, 2019

CrossFit Allegiance – CrossFit

Eric and I are heading out of town for a much needed quick weekend getaway.  We are not going to close the gym because we have so many longtime very trustworthy members.

So instead of closing from Friday – Sunday we are going to have Open gym for the classes that we do not have a coach for.

As of now Classes with a coach will be: Friday 5:30am (Kyle) Friday 4pm – close (Dane) Saturday 9:30am (Dane)

If you are there and the doors are locked please text us and we will send you the code to get in.

IF A NEW PERSON COMES IN PLEASE DO NOT LET THEM WORKOUT!      TELL THEM TO CALL US OR COME BACK ON MONDAY

If you have any questions about locking up or anything please call me at 704-778-1408.  Thank you for understanding!

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Metcon

Metcon (Time)

Partner WOD

42-36-30-24-18-12-6:

Calorie Row

Sit-Ups

Calorie Bike

5/8/19

PPLAdmin May 8, 2019

CrossFit Allegiance – CrossFit

Eric and I are heading out of town for a much needed quick weekend getaway.  We are not going to close the gym because we have so many longtime very trustworthy members.

So instead of closing from Friday – Sunday we are going to have Open gym for the classes that we do not have a coach for.

As of now Classes with a coach will be: Friday 5:30am (Kyle) Friday 4pm – close (Dane) Saturday 9:30am (Dane)

If you are there and the doors are locked please text us and we will send you the code to get in.

IF A NEW PERSON COMES IN PLEASE DO NOT LET THEM WORKOUT!      TELL THEM TO CALL US OR COME BACK ON MONDAY

If you have any questions about locking up or anything please call me at 704-778-1408.  Thank you for understanding!

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Weightlifting

Split Jerk (5×1 Climbing)

Metcon

Metcon (Time)

For Time:

21 Front Squats, 21 KB Swings, 400m Run

15 Front Squats, 15 KB Swings, 400m Run

9 Front Squats, 9 KB Swings, 400m Run

ADV Rx Barbell – 135/95

ADV Rx Kettlebell – 32/24kg

RX Barbell – 115/80

RX Kettlebell – 24/16kg

5/7/19

PPLAdmin May 7, 2019

CrossFit Allegiance – CrossFit

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Weightlifting

Shoulder Press (5-4-3-2-1 Climbing)

Metcon

Metcon (3 Rounds for reps)

R 1

AMRAP 4:

27 Calorie Row, 27 Burpees, 27 C2B Pull-Ups

Rest 4:00

R2

AMRAP 4:

21 Calorie Row, 21 Burpees, 21 T2B

Rest 4:00

R 3

AMRAP 4:

15 Calorie Row, 15 Burpees, 15 Pull-Ups

Three separate Rounds, recorded as total reps. The system will add together the sum total for our score for the day.

R1 – 1 Full round = 81 Reps

R2 – 1 Full round = 63 Reps

R3 – 1 Full round = 45 Reps

5/6/19

PPLAdmin May 6, 2019

CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat

4 reps @75%

2 reps @81%

4 reps @75%

2 reps @85%

4 reps @75%

2 reps @89%

Metcon

Metcon (Time)

ADV RX

2 rounds

15 Snatches 115/80

15 Reverse Lunges

15 Kipping HSPU

RX

2 rounds

15 Snatches 95/65

15 Reverse Lunges

15 Push Press 95/65

5/4/19

PPLAdmin May 4, 2019

CrossFit Allegiance – CrossFit

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Metcon

Metcon (3 Rounds for reps)

In Teams of 3…

In a 7:00 Window:

100/70 Calorie Bike

Time Remaining – Max Overhead Squats (95/65)

Rest 3:00

In a 6:00 Window:

90/60 Calorie Row

Time Remaining – Max Hang Squat Cleans (115/85)

Rest 3:00

In a 5:00 Window: 50/30 Calorie Bike

Time Remaining – Max Thrusters (135/95)

5/2/19

PPLAdmin May 2, 2019

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Partner WOD

400m Run (together)

5 Rounds:

16 Hand-Release Pushups + 20 Calorie Bike + 24 sit-ups

400m Run (together)

3 Rounds:

16 Hand-Release Pushups + 20 Calorie Bike + 24 sit-ups

400m Run (together)

1 Round:

16 Hand-Release Pushups + 20 Calorie Bike + 24 sit-ups

5/1/19

PPLAdmin May 1, 2019

CrossFit Allegiance – CrossFit

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Gymnastics

Metcon (No Measure)

On the Minute x 7 Rounds:

15-25 DU

3-5 Kipping HSPU

RX

:30 DU practice

3-5 DB Push-press 50/35

**both movements are done within the minute

Weightlifting

Split Jerk (5×2 climbing)

Metcon

Metcon (Time)

For Time:

200m Run, 2 Power Cleans

200m Run, 4 Power Cleans

200m Run, 6 Power Cleans

200m, 8 Power Cleans

200m Run, 10 Power Cleans

ADV Rx – 155/105

RX 135/95

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