12/11/17

CrossFit Allegiance – CrossFit

Gymnastics

Metcon (AMRAP – Reps)

3 Rounds, Not For Time:

15/10 Calorie Row

2 Sets of 25% Max Unbroken MU or practice hollow Rock on bar or rings

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

30 Dumbbell Snatches (50/35)

30 Box Jumps (24/20)

30 Calorie Row

30 T2B

ADV RX as written

RX 115/75 barbell snatch

Optional Extra Strength Work

Back Squat (5×5 74% 5 on the minute x 5 min)

12/9/17

CrossFit Allegiance – CrossFit

Happy Birthday Eric M!

Metcon

Metcon (AMRAP – Rounds and Reps)

Team of 3

AMRAP 25:

70/50 Calorie Row

70 Bar-Facing Burpees

70 Snatches (75/55)

60/40 Calorie Row

60 Bar-Facing Burpees

60 Snatches (95/65)

50/35 Calorie Row

50 Bar-Facing Burpees

50 Snatches (115/80)

40/30 Calorie Row

40 Bar-Facing Burpees

40 Snatches (135/95)

30/20 Calorie Row

30 Bar-Facing Burpees

Max Snatches (155/105)

ADV RX as written

RX Snatches (55/35) (75/55) (95/65)(115/80) (135/95

12/8/18

CrossFit Allegiance – CrossFit

Gymnastics Clinic sign up link for Feb. 3rd

Beginner/Intermediate:
https://www.eventbrite.com/e/gymnastics-clinic-at-crossfit-allegiance-beginner-intermediate-tickets-40905246694

Intermediate/Advanced:
https://www.eventbrite.com/e/gymnastics-clinic-at-crossfit-allegiance-intermediateadvanced-tickets-40905273775

Metcon

Free Bird (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 20:

7 KBS 32/24kg

10/7 Calorie Row

7 Burpees

ADV RX as written

RX KBS 24/16kg

**Full Rounds then switch

**target is 18 + Rounds

Optional Extra Strength Work

Deadlift (3 Sets of 20: Unbroken (225/155) )

ADV RX as written

RX 195/135

Rest as little as needed between rounds

12/7/17

CrossFit Allegiance – CrossFit

Metcon

Hindsight (AMRAP – Rounds and Reps)

ADV RX

AMRAP 20:

2 Bar Muscle-ups

4 HSPU

8 Dumbbell Hang Squat Cleans (50’s/35’s)

RX

AMRAP 20:

7 C2B

7 Barbell Push Press (115/75)

7 Barbell Hang Squat Cleans (115/75)

FITNESS

AMRAP 20:

7 Pull-ups

7 Barbell Push Press (95/55)

7 Barbell Hang Squats Clean (95/55)

D2 Post WOD

Happy Birthday Kelly!

CrossFit Allegiance – CrossFit

Barbell conditioning

Hang Squat Clean + Push Jerk (EMOM)

On the Minute x 5

Min 0-1:

6 Hang Squat Cleans + 2 Push Jerks

Min 1-2:

5 Hang Squat Cleans + 3 Push Jerks

Min 2-3:

4 Hang Squat Cleans + 4 Push Jerks

Min 3-4:

3 Hang Squat Cleans + 5 Push Jerks

Min 4-5:

2 Hang Squat Cleans + 6 Push Jerks

Barbell: (155/105)

Metcon

Metcon (Time)

Buy-In: 1,000 Meter Row

2 Rounds:

80 Double Unders

5 Rope Climbs

Cash out: 800m Run

ADV RX as written

RX 40 DU and either 3 rope climbs or 12 C2B pull-ups

12/5/17

CrossFit Allegiance – CrossFit

Happy Birthday Darius and Lynda G!

Gymnastics

Metcon (5 Rounds for time)

R1– 15 Strict Handstand Push-ups

1:00 Rest

R2– 13 Strict Handstand Push-ups

:45 Seconds Rest

R3– 11 Strict Handstand Push-ups

:30 Seconds Rest

R4– 9 Strict Handstand Push-ups

:15 Seconds Rest

R5– 7 Strict Handstand Push-ups

ADV RX as written

RX kipping HSPU

Strict Press 75/55

Metcon

Metcon (Time)

5 Rounds:

10 Power Cleans (135/95)

10 Bar Facing Burpees

Midline Accessory Work

Metcon (No Measure)

Not for Time:

30 T2B

40 GHD Sit-Ups

50 Abmat Sit-Ups

What is CrossFit Allegiance all about?

What is our vision at CrossFit Allegiance? Why choose us? Our ultimate goal is fitness, health, wellness, disease prevention, longevity, and to stay out of the nursing home as we enjoy life. We want to create productive people. At CFA, we have a family of humble, healthy people that want to kick butt into their golden years. We work with all ages; from kids and teens to adults and seniors. It starts NOW.

Thanks to my parents, exercise has been a part of my life since early childhood. It was part of our daily routine, not something we dreaded and started doing because we needed to lose weight. It was a part of life, just as much as getting up for work, going to school, eating and breathing. It was what we did as a family and we enjoyed doing it.

Whether my parents knew what they were instilling in me or not, I don’t know, but I do know just how fortunate I am to have been given the chance to be healthy. As a child, or a teen, your nutrition is at the mercy of your parents. Are they making healthy choices? Are they setting a good example living a healthy lifestyle for their children?

Trying new things can be scary and walking into a CrossFit gym for the first time can be downright frightening. However, after walking through the door for the first time, you quickly realize everyone is supportive and encouraging. They want to see you succeed. You can try new things and not be judged. CrossFit is humbling for everyone. People of all ages are encouraged to stop in and try our place. From children to seniors, you can come to our place try, succeed and fail without feeling uncomfortable

The workouts are challenging and trying new movements can look and feel awkward for ANYONE. However, the support and encouragement for every person on every skill level is an amazing result of an amazing community here at CrossFit Allegiance.

It is also something that you can do as a family. CrossFit will help you with sports, everyday living, health and longevity. CrossFit Allegiance has many levels of role models for all ages. From a mom or dad getting a pull-up for the first time to a teen who can finally squat hips below knees properly, to our top competitor that just snatched 300lbs. The amount of role models we surround ourselves with is endless and creates a healthy environment for everyone at CrossFit Allegiance.

We are creating healthier bodies, minds and increasing self-esteem, TOGETHER, so we can each live a healthy, active life.

It’s beneficial for kids and teens to see some amazing adults stay in shape and the adults are inspired by the kids and teens motivation and drive.  

12/4/17

CrossFit Allegiance – CrossFit

Happy Birthday Noah!

Gymnastics

1 min Ring MU (AMRAP – Reps)

AMRAP 1 minute

Ring Muscle-Ups

*Benchmark Test. Does not need to be unbroken.

ADV RX as written

RX C2B

Scaled pull-ups or accessory work

Metcon

Metcon (Time)

30 Chest to Bar Pull-Ups

50 Thrusters (65/45)

70/50 Calorie Row

Snatch

1 Second Pause at Knee

2×2 – 70%

2×2 – 74%

2×2 – 78%

Optional Extra Strength Work

Back Squat (5×5)

On the Minute x 5:

5 Back Squats – 72%

12/2/17

CrossFit Allegiance – CrossFit

Happy Birthday Jill.

Metcon

Metcon (Time)

For time:

Team of 3

45 Clean & Jerk (135/95)

800m run

45 snatches (115/80)

800m run

45 Thrusters (95/65)

ADV RX as written

RX (115/80), (95/65), (75/55)