WOD
8/25/17
CrossFit Allegiance – CrossFit
Happy Birthday Adrianne!
Weightlifting
Clean and Jerk (5×1)
60% 1×2
65% 1×2
70% 1×2
75% 5×1
Metcon
Metcon (Time)
3 RFT:
10 C2B
10 Front Squats (165/110)
10 Burpees
ADV RX as written
RX 135/95
8/24/17
CrossFit Allegiance – CrossFit
Happy Birthday Jennifer T!
Metcon
Metcon (Time)
Partner WOD
3 Rounds:
100/70 Calorie Row
200 Double Unders
100 Meter Farmers Carry (32/24kg)
Split reps both partners Farmers Carry for 100m
Mobility
Metcon (No Measure)
2 Rounds is
1 min frog stretch
1 min glute stretch
1 min rollout
8/23/17
CrossFit Allegiance – CrossFit
Happy Birthday Karina!
Fri, September 22, at 5:30 PM – 9:00 PM EDT Olympian and 2 time Olympic Head Coach, Michael Cohen will be at CFA putting on a seminar. He has been active in the sport of Olympic Weightlifting for over 45 years as both an athlete and a coach
Click on the link below to sign up.
https://www.eventbrite.com/e/crossfit-allegiance-olympic-weightlifting-seminar-tickets-36637636156
Weightlifting
Back Squat (75% 3×5)
Metcon
Metcon (AMRAP – Reps)
4x :20 on :10 OFF for each movement
Sit-ups
Deadlifts (155/105)
Sit-ups
Deadlifts (155/105)
4 sets of each movement before moving to the next movement. So you will start with max reps of sit-ups for 4 rounds of 20 seconds of work and 10 seconds rest.
8/22/17
CrossFit Allegiance – CrossFit
Weightlifting
Metcon (Weight)
EMOMx8
3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)
ADV RX as written
RX 135/95
You can do 2 Power cleans + 1 squat clean + 2 Front Squats + 1 Thruster jerk + 2 Push Jerks
Metcon
Metcon (3 Rounds for reps)
AMRAPx 4min
15-12-9
Wallballs (20/14)
C2B
rest 4 minutes
AMRAPx 4min
15-12-9
Wallballs (20/14)
T2B
rest 4 minutes
AMRAPx 4min
15-12-9
Wallballs (20/14)
Pull-ups
8/21/17
CrossFit Allegiance – CrossFit
Weightlifting
Hang Snatch (3×3 70%)
Overhead Squat (3×3 70%)
Metcon (Time)
For Time:
21-15-9
SDLHP (95/65)
Push Press (95/65)
Lateral Burpees Over the Bar
8/19/17
CrossFit Allegiance – CrossFit
This weekend we have some brave ladies competing. It’s fun to go and support them and appreciated. Amy is competing tomorrow at 9:45 10:40 and 12:45 at CrossFit North Lake in The Goddess Games . Also on Sunday we have two teams competing Hillary & Jenn T and Stacey & Shannon 9:30 10:30 1:20. The address is
CrossFit Northlake, 8721 Sidney Cir #500, Charlotte, NC 28269
Metcon
Metcon (3 Rounds for reps)
Partner WOD
0-10min
1 mile Run together
Time remaining
ADV RX Max rope climbs
RX Max C2B
Rest 10:00 – 13:00
13:00 – 20:00
800 Meter Run together
Time remaining Max KBS
ADV RX 32/24kg
RX 24/16kg
Rest 20:00 – 23:00
23:00 – 27:00
400 Meter Run together
Time remaining Max Thrusters ADV RX (95/65)
RX (75/55)
Please don’t drop the 15 from above your head.
8/18/17
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat (5×4 85%)
Metcon
Metcon (Time)
Partner
3 RFT:
1000 Meter Row
24 Burpees
40 Box Jumps (24/20)
8/17/17
CrossFit Allegiance – CrossFit
Happy Birthday Nick!
Metcon
Metcon (Time)
Partner WOD
2 Rounds:
50 Deadlifts (185/135)
100 Wallballs (20/14)
150/100 Calorie Row
ADV RX as written
RX 155/105
Optional Extra Strength Work
Push Press (5×5 70%)
8/16/17
CrossFit Allegiance – CrossFit
Just a reminder no 4pm class today Thursday and Friday.
Weightlifting
Power Clean (70% 5×5)
Push Jerk (70% 5×5)
Metcon
Metcon (Time)
For Time:
15-10-5
KBS (32/24kg)
T2B
800 Meter run
5-10-15
KBS (32/24kg)
T2B
8/15/17
CrossFit Allegiance – CrossFit
Weightlifting
Metcon (Weight)
EMOMx6
3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)
ADV RX as written
RX 135/95
Metcon
Metcon (4 Rounds for reps)
AMRAPx 3min
21/18 Calorie Row
21 Erg Burpees
Max Thrusters (75/55)
Rest 3 min
AMRAPx 3
18/15 Calorie Row
18 Erg Burpees
Max Thrusters (95/65)
Rest 3 min
AMRAPx 3
15/12 Calorie Row
15 Erg Burpees
Max Thrusters (115/80)
Rest 3 min
AMRAPx 3
12 /9 Calorie Row
12 Erg Burpees
Max Thrusters (135/95)
Future CrossFitters
