WOD
9/12/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
30 OHS (95/65)
30 Box Jumps (24/20)
30 T2B
30 Calorie Row
RX
AMRAP 20:
30 DB snatch (50/35)
30 Box Jumps (24/20)
30 T2B
30 Calorie Row
Core work
Metcon (Time)
3 Rounds For Time:
100 Double-Unders
25 GHD Sit-ups
9/11/18
CrossFit Allegiance – CrossFit
Anyone competing in Asheville at Beer City Beat Down or for any spectators below is the hotel several of us are staying at Saturday night after the competition October 6th. Book it ASAP
https://downtowninnandsuites.com
Weightlifting
Back Squat
65% x 9
70% x 9
75% x 9
*After each set, complete 50% of Max Ring Muscle-ups or skill work
Metcon
The September 11 attacks (also referred to as 9/11)were a series of four coordinated terrorist attacks by the Islamic terrorist group al-Qaeda against the United States on the morning of Tuesday, September 11, 2001. The attacks killed 2,996 people, injured over 6,000 others, and caused at least $10 billion in infrastructure and property damage. Additional people died of 9/11-related cancer and respiratory diseases in the months and years following the attacks.
CFA 911 WOD (Time)
Team of 3
25 min AMRAP
Buy-In 2001m Row
100 Power Cleans 135/95
100 Front Squats 135/95
100 Push Jerks 135/95
43 Clusters 135/95
RX 115/80
We are doing 343 barbell reps because there were 343 firefighters who lost their lives.
9/10/18
CrossFit Allegiance – CrossFit
Happy belated birthday to Krissy!
Weightlifting
Jerk (10×3 across 5-10# heavier than last week)
Metcon
Metcon (Time)
3 Rounds For Time:
60 Air Squats
21/15 Calorie Row
15 Hang Cleans (155/105)
RX 135/95
9/8/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
For Time:
50 C2B
40 HSPU
800 M Run
30 Snatches (135/95)
30 Box Jump Overs 24/20″
800 M Run
30 Snatches (135/95)
30 Box Jump Overs 24/20″
800 M Run
50 C2B
40 HSPU
RX 115/80
**Run together and split reps
9/7/18
CrossFit Allegiance – CrossFit
Weightlifting
Deadlift (8×2 climbing EMOM)
Metcon
Metcon (Time)
For Time:
1,000 Meter Row
Directly into…
3 Rounds:
21 Deadlifts (135/95)
15 Barbell-Facing Burpees
9 Push Jerks (135/95)
RX 115/75
9/6/18
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
All Sets completed “On the 3:00”
6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%
6 Reps @ 78%
4 Reps @ 83%
2 Reps @ 88%
6 Reps @ 80%
4 Reps @ 85%
2 Reps @ 90%
Metcon
Metcon (3 Rounds for reps)
3 Rounds:
1 Minute KBS (24/16kg)
1 Minute Rest
1 Minute Reverse Lunges
1 Minute Rest
1 Minute Calorie Bike
1 Minute Rest
9/5/18
CrossFit Allegiance – CrossFit
Weightlifting
Thruster (3-Rep Heavy (From Ground))
Metcon
Flash Flood (Time)
2 Rounds For Time:
400 Meter Run
21 Thrusters (95/65)
RX 75/55
Extra Gymnastics Work
Metcon (No Measure)
5Rounds:
15 GHD Sit-ups
40% Max Ring Muscle-ups
Rest 1 Minute Between Sets
Scaled: Ring MU with a drill or work on Strict Ring PU to your chest.
9/4/18
CrossFit Allegiance – CrossFit
Happy belated Birthday Donnie!
Weightlifting
Jerk (10×3 across, 5-10# heavier than last week)
Metcon
Criss Cross (AMRAP – Rounds and Reps)
AMRAP 15:
30 DU
15 Power Cleans (115/80)
30 DU
15 T2B
RX
15 DU
15 power Cleans (95/65)
15 DU
15 T2B
Extra Gymnastics Work
Metcon (Time)
HSPU:
ADV RX
20 Repetitions
Rest 1 Minute
17 Repetitions
Rest 1 Minute
14 Repetitions
Rest 1 Minute
11 Repetitions
RX
14 reps
11 reps
8 reps
5 reps
Labor Day
CrossFit Allegiance – CrossFit
Metcon
31 Heroes (AMRAP – Reps)
31 Minute AMRAP of:
Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30″ / 24″
Partner 2:
400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here
8/31/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
3 person team
For Time:
400 Meter Run
3 Rounds: 30 Deadlifts, 25 Hang Cleans, 20 Push Jerks (135/95)
400 Meter Run
2 Rounds: 30 Deadlifts, 25 Hang Cleans, 20 Push Jerks (135/95)
400 Meter Run
1 Round: 30 Deadlifts, 25 Hang Cleans, 20 Push Jerks (135/95)
RX 115/75