WOD
7/6/18
CrossFit Allegiance – CrossFit
Weightlifting
Snatch (Build to a heavy single)
Metcon
Over and Out (Time)
For Time:
20 Power Snatches (115/80)
20 Barbell-Facing Burpees
20 Overhead Squats (115/80)
20 Barbell-Facing Burpees
20 Squat Snatches (115/80)
ADV RX as written
RX 75/55
Optional Extra Strength Work
Snatch Balance (Build to a heavy single)
Snatch Pull + Hang Squat Snatch (Build to about 75%)
7/5/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD For Time:
200 Calorie Bike
4000 Meter Row
3200 Meter Run
Relay style. Split the bike row and run relay style. One person working at a time to equal all the meters and calories.
7/4/18
CrossFit Allegiance – CrossFit
Metcon
GS 24 (Time)
4 Rounds For Time (with a Partner)
800 meter Run / 50 Wall Balls (20/14 lb)
50 Burpees
50 Pull-Ups
Partner A runs the 800m while Partner B completes 50 wall balls. After both partners finish their movement, both partners complete 50 alternating burpees. Once the burpees are completed, move to the pull ups and share the work as needed. Once the pull ups are completed, the partner who ran first moves to the wall balls while the other runs. Alternate each round.
Created in memory of fallen officer Jonathan “JD” De Guzman. “JD” was an officer with the San Diego Police Department Elite Gang Suppression Team. “He was a man of courage, strength, dedication, and service to the community and his fellow officers.” The San Diego PD invited CrossFitters everywhere to join in honoring the memory of “JD” by participating in this memorial WOD about a month after his death in 2016.
De Guzman – a 16-year veteran of the force – was shot and killed on July 28, 2016 while he and his partner, SDPD Officer Wade Irwin, were on duty in San Diego’s Southcrest community. De Guzman is survived by his wife and two kids.
7/3/18
CrossFit Allegiance – CrossFit
Reminder: one class tomorrow July 4th at 9:30
Weightlifting
Front Squat
3 Reps @ 80%
1 Rep @ 85%
3 Reps @ 80%
1 Rep @ 90%
3 Reps @ 80%
1 Rep @ 95%
Metcon
Metcon (Time)
21-15-9:
Front Squat (135/95)
KBS (32/24kg)
400 Meter Run
RX
FS (95/65)
KBS (24/16kg)
7/2/18
CrossFit Allegiance – CrossFit
Wednesday July 4th one class, 9:30am Class Only
Weightlifting
Shoulder Press
Barx20
1×4 50%
1×3 60%
1×2 70%
3×3 85%
2×5 75%
Metcon
Detention (AMRAP – Rounds and Reps)
ADV RX
AMRAP 12:
6 Kipping HSPU
9 Deadlifts (225/155)
30 Double Unders
RX
AMRAP 12:
6 Dumbbell Strict Press (50/35)
9 Deadlifts (225/155)
30 Double Unders
Scaled
AMRAP 12:
6 Dumbbell Strict Press (35/25)
9 Deadlifts (155/105)
60 Single Unders
6/30/18
CrossFit Allegiance – CrossFit
Happy Birthday Al Moody, Jason Denis, David Fero!!!
Metcon
Metcon (Time)
Teams of 3, For Time (30 Minute Cap):
3 Rounds:
30 Toes to Bar
30 Burpees
30 Power Snatches
ADV (115/80) RX(95/65) F(65/45)
200/140 Calorie Row
2 Rounds:
30 Toes to Bar
30 Burpees
30 Power Snatches
ADV(135/95) RX(115/80) F(75/55)
200/140 Calorie Row
1 Round:
30 Toes to Bar
30 Burpees
30 Power Snatch
ADV(155/105) RX(135/95) F(95/65)
6/29/18
CrossFit Allegiance – CrossFit
Trent and Carmen Post are visiting us this summer from Ethiopia, where they have lived for 7 years. They rehabilitate street children living in the streets. Kids that are the ages of our very own kids, call the streets home. Their goal is to reintegrate them back to their families or create family for them. For they believe every child deserves to be in a loving family.
You can check out more about their organization Make Your Mark that originated in Charlotte NC 11 years ago.
http://myminternational.org/our-story
Metcon
Fight Club (3 Rounds for reps)
3 Rounds, For Total Reps:
1 Minute Thrusters (95/65)
1 Minute Power Cleans (95/65)
1 Minute Box Jump Overs (24/20)
1 Minute Pull-ups
1 Minute Assault Bike Calories
1 Minute Rest
Conditioning
Metcon (6 Rounds for reps)
Every 2:00 x 6 Rounds:
200 Meter Run
Max Kipping HSPU — Until the 1:20 Mark
Post Family
6/28/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run
Partner 1 runs 200 meters, partner 2 runs 200 meters. Partner 1 runs 400 meters, and so on….
Each partner will sprint three 200, three 400 and three 600 to total 3 rounds.
6/27/18
CrossFit Allegiance – CrossFit
Metcon
Pick one
L1: Heartbreak Kid Regional (Time)
“Heartbreak Kid”
3 Rounds:
10 Front Squats, 185/135 – no rack
20 C2B
50 Double Unders
L2: Heartbreak Kid ADV (Time)
“Heartbreak Kid”
3 RFT:
10 Front Squats, 155/105 no rack
20 C2B Pull ups
50 Double unders
L3: Heartbreak Kid (Time)
“Heartbreak Kid”
3 RFT:
10 Front Squats, 135/95
20 C2B Pull ups
50 Double unders
Midline
Metcon (No Measure)
Not For Time:
50-40-30-20-10:
AbMat Sit-Ups
:20 Second L-Sit after each round
6/26/18
CrossFit Allegiance – CrossFit
Eric and I will be out of town for a few days.
There are minimal changes to our class times. To make up for the two 6:30am classes we will have a 6:30am this Thursday and next Thursday.
Friday June 29th 6:30am only CANCELLED
Saturday June 30th all covered
Sunday July 1st CANCELLED
Monday July 2nd 6:30am only CANCELLED
Tuesday July 3rd all covered
Weightlifting
Clean and Jerk Complex (5 deads + 3 hang power cleans + 1 split jerk) (On the 2:00 x 6 Sets, Climbing)
Metcon
Captain Crunch (3 Rounds for reps)
AMRAP 4:
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
then
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
then
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
then
Max Calorie Row in Time Remaining
ADV RX as written
RX 75/55 95/75 135/95
Extra Gymnastics Work
Metcon (No Measure)
10 Minutes of Handstand Walking Practice
