WOD

No WOD available

6/7/17

CrossFit Allegiance – CrossFit

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Metcon

Metcon (AMRAP – Reps)

Partner WOD

0:00-10:00:

1 Mile Run

(Partner A runs 400 then partner B runs 400) Repeat to total 1 mile

Max HSPU in remaining time

10:00-13:00:

Rest

13:00-20:00:

800 Meter Run (Partner A runs 400 than B runs 400)

Max Lunges in remaining time

20:00-23:00:

Rest

23:00-27:00:

400 Meter Run Partner A runs 200 then B 200)

Max Burpees in remaining time

One person working

6/6/17

CrossFit Allegiance – CrossFit

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Strength

Metcon (AMRAP – Reps)

Tabata push-ups

20 seconds on 10 seconds off for 8 rounds

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

AMRAP x 20

20 Wallballs 20/14

20 Burpee Box Jump (24/20″)

20 Toes-to-Ring

20 DB Front Squats (50’s/35’s)

6/5/17

CrossFit Allegiance – CrossFit

We are really sorry for the inconvenience of the gym and the move. We will do our best to have everything set up and back to normal asap. We can’t thank everyone enough for all the help. We have such an amazing community.

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Weightlifting

Metcon (Weight)

EMOM x 8 Min

6 DB thrusters

You choose the weight

Metcon

Metcon (10 Rounds for reps)

EMOMx20

Odd: 15 Wallballs (20/14)

Even: 12 DB Snatches 50/35#
Each round is worth 27 reps

6/2/17

CrossFit Allegiance – CrossFit

We will be moving this Saturday. If anyone can help please do. We will continue to worout at our current location until 6/9, next Friday.
Our first WOD in our new place will be Saturday June 10th.
Please clean your stuff out of the lockers before Saturday.

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Weightlifting

Clean and Jerk (75% 3×2)

Clean & Jerk

60%/2

65%/2

70%/2

75% 3×2

Metcon

Metcon (Time)

Partner WOD

4RFT:

40/30 Cal Row

12 Burpee Box Jumps (30/24″)

6 Cleans (175/125)

ADV RX as written

RX Burpee BJ (24/20″) and 155/105

6/1/17

CrossFit Allegiance – CrossFit

We will be moving this Saturday around 9:30am. If anyone can help please do. We will continue to worout at our current location until 6/9, next Friday.
Our first WOD in our new place will be Saturday June 10th.

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Warm-up

Warm-up (No Measure)

Row 50m arms only

10 air squats

Row 100m

10 push-ups

Row 200m

10 stretching Lunges

-then-

10 pvc pass throughs

10 arm circles forward

10 arm cirles back

10 5# plate front/side/across body

Metcon

Metcon (No Measure)

5 min stations

Station 1: bike 1:00

Stretch hamstrings

Station 2: row 1:00

Stretch quads/groin

Station 3: 30 Wallballs

Pec smash

Station 4: 30 situps

Back smash

Station 5: 30 sit-ups

You choose

5/31/17

CrossFit Allegiance – CrossFit

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Warm-up

Warm-up (No Measure)

100m run

20m soldier walks

100m run

20m butt kicks

100m run

20m knee tucks

-then-

2 rounds:

10 KBS

10 single leg KB DL

10 Plank shoulder touches

-then-

10 5# plate front/side/across raises

10 PVC pass throughs

10 PVC OHS

-then-

“Burgener” Warm-up

Weightlifting

Snatch (3×1 80%)

3×3 at 70%

3×2 at 75%

3×1 at 80%

Metcon

The Running Dead (Time)

3 RFT:

600m Run

16 Deadlifts (225/155)

60 Double-unders

5/30/17

CrossFit Allegiance – CrossFit

The meltdown starts today…….21 days.

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Weightlifting

Back Squat (75% 4×3)

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Murph

CrossFit Allegiance – CrossFit

Todays WOD is not about the WOD it is about the hero’s that have served our nation. It’s not just about Murph, it’s about all of our hero’s. Every rep you complete will be for every hero. Whatever you choose to do will be perfect. Keep your heart and mind focused on those who have served and do what you can, whether it is a partner WOD, partitioned not partitioned with a weighted vest or not. Honor the hero, not the WOD.

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Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

5/27/17

CrossFit Allegiance – CrossFit

Monday’s Memorial day WOD “Murph” we will have 2 time slots. Everyone that can run a mile in 9 + will go at 9am and for everyone that can run a mile in sub 9 will go at 9:30. The class times will be in WODify. Please sign up.

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Metcon

Adderall (AMRAP – Reps)

With a running clock:

0:00-10:00

1 Mile Run

Max Clean & Jerks (135/95#)

10:00-13:00-REST

13:00-20:00

800m Run

Max Power Snatch (115/80#)

20:00-23:00-REST

23:00-27:00

400m Run

Max Thrusters (95/65#)

5/26/17

CrossFit Allegiance – CrossFit

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Weightlifting

Clean and Jerk (90% 3×1)

65% 1×3

70% 1×3

75% 1×3

80% 1×3

85% 1×2

90% 3×1

Metcon

Metcon (Time)

Partner WOD

130/100 Cal Row

100 Power Snatches (75/55)

50 Over-the-Bar Burpees

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