WOD
3/30/19
CrossFit Allegiance – CrossFit
Metcon (Time)
ADV RX
Teams of 3:
AMRAP 25:
120/90 Cal Row
60 Alternating DB Snatch (70/50)
300 DU
15 Rope Climbs
RX
Teams of 3:
AMRAP 25:
120/90 Calorie Bike
60 Alternating DB Snatch (50/35)
300 DU OR 450 Single Unders
15 Rope Climbs
Fitness
Teams of 3:
AMRAP 25:
120/90 Calorie Bike
60 Alternating DB Snatch (50/35)
300 DU OR 450 Single Unders
45 Pull-ups
3/29/18
CrossFit Allegiance – CrossFit
CFA will be closed tonight at 5 PM. There will be no open gym because ….The 2nd annual Carolina Beer Mixer is being held at Free Range Brewing: 2320 North Davidson Street, Charlotte, It starts at 6:30pm. CFA Red team when you get there just say you are with CFA and they will let you in. If you still need a ticket you can buy them at the door with cash, check or credit card. Tickets include dinner and 2 beers.
There will also be lots of cool stuff to bid on. Hope to see everyone there. It was a lot of fun last year.
Weightlifting
Clean and Jerk (5 x 1 Climbing)
1 Clean and Jerk Every 2 Minutes x 10 for a total 5 sets of 1
Metcon
Metcon (Time)
4 Rounds
400m run (2 laps)
3 Rounds of “Macho Man” (115/80)
1 Round of “Macho Man”
3 Power Cleans + 3 Front Squats + 3 Push Jerks
Stimulus wise, we are looking for a loading that we feel very confident we can complete 2 full rounds of the complex unbroken “TNG” (18 reps). If you don’t think you can accomplish that, please modify the weight a bit lighter to allow us to make this more of a conditioning workout.
3/28/19
CrossFit Allegiance – CrossFit
Well the Open has ended and the Red Team takes the win for 2019. Say what you want about the Open but as a CrossFit Box owner it’s one of my favorite times during the year. For 5 weeks I see commitment, I see people trying new skills, I see humility and people working outside of their comfort zone, I see a gym full of hard work and confidence, I see an enormous amount of support and encouragement, I see happy families working out together, and I see inspiring PR’s. Thank you for signing up, thank you for working out with us and thank you for taking health and fitness as seriously as I do. I love our community #crossfitallegiance #humility #fitness #cfastrong
Red Team enjoy your 12 tickets to Jennifer Yount Eckard and Danny Eckard Second Annual Carolina Beer Mixer
Metcon
Metcon (AMRAP – Reps)
Assault bike Team of 3:
AMRAP
5 min on, 5 min off
4 min on, 4 min off
3 min on, 3 min off
Score is total calories
Metcon (Time)
ADV RX
4 Rounds:
5 Strict Handstand Push-ups
10 Strict Pull-ups
20 Walking Lunge
20 AbMat Sit-ups
Rx
4 Rounds:
5 DB Strict Press (50s/35s)
10 Strict Pull-ups
20 Walking Lunge
20 AbMat Sit-ups
FITNESS
4 Rounds:
5 DB Strict Press (35s/25s)
10 Strict Pull-ups
20 Walking Lunge
20 AbMat Sit-ups
3/27/19
CrossFit Allegiance – CrossFit
Just a reminder this Friday March 29th is the Second annual Carolina Beer mixer at Free Range Brewing in Charlotte. Jennifer and Danny Eckard are asking us to help them remember and celebrate their daughter Miranda for what would have been her 22nd birthday! All money raised supports scholarships at East Lincoln High School and provide gifts to teens and families where Miranda received her treatments. CFA has 12 tickets to give away to the winning team. We will have the final numbers in by tomorrow night. If you posted and tagged CFA make sure there is a point next to your name on the whiteboard. Below is the link to the event and to buy a ticket.
https://www.facebook.com/events/511718685985581/?ti=ia
Metcon
Dead Broke (3 Rounds for reps)
On the 0:00, Part #1:
In a 5:00 Window…
Buy-In: 50/35 Calorie Row
Time Remaining, AMRAP:
12 Deadlifts (155/105)
8 Box Jump Overs
Rest 5:00
On the 10:00, Part #2:
In a 5:00 Window…
Buy-In: 35/25 Calorie Row
Time Remaining, AMRAP:
8 Deadlifts (185/135)
8 Box Jump Overs
Rest 5:00
On the 20:00, Part #3:
In a 5:00 Window…
Buy-In: 20/15 Calorie Row
Time Remaining, AMRAP:
4 Deadlifts (225/155)
8 Box Jump Overs
Rx Box – 24″/20″.
Step-Ups considered Rx.
Score will be total repetitions across the deadlifts and box jump overs (we will not be counting the row calories towards that total).
Stimulus wise, we are looking for a deadlift that climbs to a moderately heavy load, but one that we feel very confident we could cycle unbroken the entire time.
To put some numbers in perspective:
Part #1 – A loading we could cycle for 25+ repetitions.
Part #2 – A loading we could cycle for 20+ repetitions.
Part #3 – A loading we could cycle for 15+ repetitions.
3/26/19
CrossFit Allegiance – CrossFit
Weightlifting
3- position Snatch
3 position snatch: ground-knees-below pockets
On the 2:00 x 6 sets
Set 1: 60% Of 1RM
Set 2: 64%
Set 3: 68%
Set 4: 60%
Set 5: 64%
Set 6: 68%
Two waives climbing by 4% each set. Aim to keep loads on the lighter side and work on form.
Metcon
Metcon (Time)
ADV RX
25-20-15-10-5:
Snatches (75/55)
After each round:
10 Barbell-Facing Burpees
10 T2B
RX
20-15-10-5
After each round:
10 BFB
10 T2B
3/25/19
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
5 Sets of 3:
Set #1 – 65% of estimated 1RM
Set #2 – 70%
Sets #3, 4, 5 – 75%
1st Squat – Pause for 3s in bottom.
2nd + 3rd Squat – No pause.
Rest as needed between sets.
Metcon
Metcon (Time)
3 Rounds:
400 M Run
20 Wallballs (20/14)
400 M Run
20 DB Hang Clean and Jerks (50/35)
RX DB (35/20)
400m Run 2 laps around the building
DB 10 on each side alternate every 5 reps
3/23/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
1 mile Run or Row
-then-
4 Rounds
20 Deadlifts 205/135
30 Pushups
40 situps
-then-
1 mile run or row
Both partners row a mile and run together, split reps.
3/22/19
CrossFit Allegiance – CrossFit
Please remember to bring some food to share and BYOB for our last Friday Night Lights. Thank you!
Metcon
Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes
Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 65lb/45lb
Jumping pull-ups
Time cap: 20 minutes
Crossfit Games Open 19.5 Masters (55+) (Time)
33-27-21-15-9 reps for time of:
Thrusters 65lb/45lb
Chin-over-bar pull-ups
Time cap: 20 minutes
Crossfit Games Open 19.5 Teens (Ages 14-15) (Time)
33-27-21-15-9 reps for time of:
Thrusters 65lb/45lb
Chest-to-bar pull-ups
Time cap: 20 minutes
3/21/19
CrossFit Allegiance – CrossFit
April is the start of our Power Ab challenge. For 30 days at the beginning or end of every class for 10 minuets we will focus on our core. With summer right around the corner it’s the perfect time ? We will also post 1 healthy tip a day to go along with your 30 day challenge because we all know it by now….. You can’t outwork a bad diet.
With our last Open workout coming Friday choose one WOD below or do both.
Also This Friday Potluck at CrossFit. Bring something to share….no sugar or lose points for your team.
Metcon
Metcon (Time)
3 Rounds
300 Meter Row
10 DB Hang Clean and Jerk (50/35) alternating
30 DU
Metcon (No Measure)
“Goat Day”
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2
3/20/19
CrossFit Allegiance – CrossFit
We have successfully made it to the final week of the Open. Everyone has done awesome. We’ve had some great PR’s and team spirit. We hope everyone has had fun. We will post the scores by tomorrow. **Important info moving into week 5 the final week. Take NOTE: You can get one point per team member that tags and mentions anything positive about CrossFit Allegiance in a post on Facebook and Instagram. See example below.
CrossFit Allegiance is a healthy outlet for my Midlife Crisis.
Metcon
Metcon (No Measure)
Open Primer
(25 min time cap)
3 Rounds, Not for Score:
1:00 Row + 18 AbMat Sit-Ups
1:00 Bike + 7-12 C2B
1:00 Row + 18 AbMat Sit-Ups
1:00 Bike + 7-12 Deadlifts (225/155)
Mobility
Metcon (No Measure)
Station 1:
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
Thoracic – With the foam roller on the ground, wrap your arms as far around yourself as you can, as if you are hugging yourself. This will open up portions of the back that you can isolate pressure on with the foam roller. After 90 seconds with arms across your body, complete the 90 seconds with both arms extended above your head, elbows locked out and hands together.
Lats – Tight lats restrict high elbows in a front squat. Mobilize these by laying on your side with the foam roller high towards the armpit area. Pinning your lat to the foam roller, make large sweeping motions. 90 seconds on each lat to round out the 3:00.
Station 2:
Banded Shoulder Distraction – 1:00 Each Side
Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.
Station 3:
Pectoral Mash – 1:00 Each Side
Using a lacrosse ball or a foam roller if a ball is not available, get belly down with one arm behind your back. Bringing the arm behind your back opens up your chest and shoulder in order to allow the ball/roller to find tight areas. Gently move into position, targeting the chest, front of the shoulder, and where the two meet together.
Station 4:
Foam Rolling – Quads and Adductors – 2:00
Start high towards the hip, and work down towards the knee (core to extremity). Mash the quads with a foam roller, slowly moving high at the hip flexor down towards just above the patella(knee bone). After a full pass, from hip flexor to knee, go high to low again but this time on the inside of your thigh (adductor). After a full minute on the first leg, change to the second.