WOD
3/19/19
CrossFit Allegiance – CrossFit
We are going to run in the KHALEDA Run located in Denver on Saturday May 11th if anyone is interested in running in it . The race proceeds will be used to address vision and literacy challenges in our community and abroad.
Click on the link below for details. It starts out by the Waterside Crossing near the Gates community. You can run a 5k or 10k.
https://runsignup.com/Race/NC/denver/TheKhaledaRun
Weightlifting
Back Squat (10x 3 climbing)
On the Minute x 10:
3 Back Squats
Metcon
Metcon (Time)
5 Rounds
20 Sit-ups
10 Thrusters (95/65)
10 DBall Cleans (60/40#)
15/12 Calorie Row
3/18/19
CrossFit Allegiance – CrossFit
We would just like to thank those of you who continuously recognize CrossFit Allegiance on social media. It is a powerful marketing tool. We have never actually asked for the recognition but we are realizing that we should. We need the help. Our vision is Community, Health, Family and Fitness. We have built a community that cares about you. We offer a wide range of advice starting with nutrition, motivation, one on one personal skill training, daycare and additional programming. We do it because we care and it contributes to our vision. We have so many members that genuinely care about each other. Most of you came to CFA with no CrossFit experience and we have worked to develop and continue to develop you. Eric and I are thankful for all of you everyday. We have a great place that you should all be proud of so please we are kindly asking for you to share it on social media.
Weightlifting
Squat Snatch (EMOM x 11)
Minute 1 @ 70%
Minute 2 @ 75%
Minute 3 @ 80%
… Minute 4 – Rest
Minute 5 @ 75%
Minute 6 @ 80%
Minute 7 @ 85%
… Minute 8 – Rest
Minute 9 @ 80%
Minute 10 @ 85%
Minute 11 @ 90%
Then
Not on the clock:
3 Singles, around 85%
Metcon
Metcon (Time)
3 Rounds:
100 DU
50′ Handstand Walk (8 mat lengths)
5 Rope Climbs
10 Snatches (135/95)
RX
50 DU
10 HSPU95/65
5 Rope Climbs
10 Snatches (95/65)
3/16/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
5 Rounds
500 m Row
40 Wallballs
40 DU
40 Reverse Lunges
200 m Run
Split reps and run together
3/15/19
CrossFit Allegiance – CrossFit
Last week two scores did not count towards their team total because they did not put their tiebreak time in. One person was on the blue and one was on the red. Please put your tiebreak time in this week. Scores for week 19.3 are:
Blue Team 34 and Red Team 49.
Metcon
RX: CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
Scale: CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)
Time cap: 12 minutes, including 3-minute rest
period
MST: CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chest-to-bar pull-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
Teen: CrossFit Games Open 19.4 Teens (Ages 14-15) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
3/14/19
CrossFit Allegiance – CrossFit
Please sign into class. If no one is signed into a class 1 hour prior to the time it starts it will be canceled. Especially the first classes of the day and the last class of the day at 6:30pm. We can’t expect our coaches to go out of their way to come here and then potentially be no one to coach. Please understand. Thank you.
Metcon
Choose either Goat or the WOD or both.
Metcon (Time)
3 Rounds
5 Deadlifts (185/125)
30 DU
10 Russian KBS (chest-level) 24/16kg
30 DU
10 Wallballs 20/14#
Metcon (No Measure)
“Goat Day”
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2
3/13/19
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (1 x 3)
7 Sets:
1 Pausing Repetition (3s in bottom)
Sets #1+2 – 70%
Sets #3+4 – 73%
Sets #5+6+7 – 76%
Metcon
Metcon (3 Rounds for reps)
On Wednesday’s, we’ll lead into the Open with an “On the Minute” primer. The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. The aim is to refine our engine and movement patterns.
“On The 2:00” x 3 Rounds (18:00):
A) 15/12 Cal Row, 7 Snatches, 7 OHS
B) 15/12 Cal Row, 15 GHD Sit-Ups or AbMat sit-ups or 15 sec L-sit
C) 15/12 Cal Row, 7 Thrusters, 7 C2B
ADV RX 95/65
RX 75/55
3/12/19
CrossFit Allegiance – CrossFit
Weightlifting
Weightlifting
Power Clean (Climbing)
Min 0-2
10 Power Cleans
Min 2 – 4
8 Power Cleans
Min 4 – 6
6 Power Ceans
Min 6 – 8
4 Power Cleans
Min 8 – 10
2 Power Cleans
It doesn’t have to be touch and go. Add weight each round.
Front Squat
At the 10:00… Tempo Pausing Front Squat
On the 2:00 x 3:
1 Repetition
3 Seconds to Bottom
2 Second Pause in Bottom
Split Jerk Complex 2 Pausing Split Jerks + 1 Regular Split Jerk
At the 16….. 2 Pausing Split Jerks
1 Regular Split Jerk
On the 2:00 x 3 Complexes
Pausing Split Jerk:
https://youtu.be/wIv9MonbjNI
Metcon
Metcon (Time)
5 Rounds, “On the 5:00”:
15 Barbell-Facing Burpees
12 Deadlifts
9 Hang Cleans
6 Push Jerks
ADV RX – 135/95
RX – 115/80
Score is slowest round. If you don’t finish every rep missed counts as a second.
3/11/19
CrossFit Allegiance – CrossFit
Weightlifting
Metcon (Weight)
Alternating on the minute x 12 (6 Rounds)
Minute 1: 6 Back squat
Minute 2: 3 Front squat
65% of 1 RM Front Squat
Metcon
Metcon (Time)
1,000m Run or Row directly into…
5 Rounds:
10 CTB Pull-Ups
30 Air Squats
Directly into… 1,000m Run or Row
3/9/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3:
60/40 Calorie Bike, 75 Snatches, 75 Thrusters (75/55)
60/40 Calorie Bike, 60 Snatches, 60 Thrusters (95/65)
60/40 Calorie Bike, 45 Snatches, 45 Thrusters (115/80)
60/40 Calorie Bike, 30 Snatches, 30 Thrusters (135/95)
60/40 Calorie Bike, 15 Snatches, 15 Thrusters (155/105)
3/8/19
CrossFit Allegiance – CrossFit
Team with the most members at Friday night lights gets extra points. Fiday night lights starts at 5pm. Also, if everyone on your team wears crazy socks your team will get extra points as well.
Metcon
RX: Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
Scale: Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl
Time cap: 10 minutes
Crossfit Games Open 19.3 Teens (Ages 14-15) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 35lb/20lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
55+: Crossfit Games Open 19.3 Masters (55+) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 35b/20lb
50 dumbbell box step-ups 24in/20in
50 5-in. elevated strict HSPU
200-ft. handstand walk
Time cap: 10 minutes