WOD

No WOD available

8/8/18

CrossFit Allegiance – CrossFit

Jill and Cambell are partnered up and competing this Saturday August 11th in the Goddess Games at CrossFit Northlake. Heat times are WOD 1 9:22am WOD 2 11:12am WOD 3 11:45am WOD 4 1:40pm.

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Metcon

Hot Sauce (4 Rounds for reps)

ADV RX

AMRAP 3:

21/15 Calorie Row

21 Lateral Erg Burpees

Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3:

18/13 Calorie Row

18 Lateral Erg Burpees

Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3:

15/11 Calorie Row

15 Lateral Erg Burpees

Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3:

12/9 Calorie Row

12 Lateral Erg Burpees

Max Overhead Squats (135/95)

RX

“Hot Sauce”

AMRAP 3:

21/15 Calorie Row

21 Lateral Erg Burpees

Max Overhead Squats (45/35)

rest 3 minutes

AMRAP 3:

18/13 Calorie Row

18 Lateral Erg Burpees

Max Overhead Squats (65/45)

rest 3 minutes

AMRAP 3:

15/11 Calorie Row

15 Lateral Erg Burpees

Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3:

12/9 Calorie Row

12 Lateral Erg Burpees

Max Overhead Squats (95/65)

8/7/18

CrossFit Allegiance – CrossFit

Happy Birthday Alyssa D!

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Weightlifting

Clean and Jerk (Build to a moderate heavy )

Metcon

Metcon (Time)

ADV RX

For Time:

1 Round:

800 M Run

80 DU

21 Hang Power Cleans (155/105)

2 Rounds:

400 M Run

40 DU

15 Hang Power Cleans (155/105)

3 Rounds:

200 M Run

20 DU

9 Hang Power Cleans (155/105)

RX

For Time:

1 Round:

800 M Run

80 DU

21 Hang Power Cleans (115/75)

2 Rounds:

400 Meter Run

40 Double Unders

15 Hang Power Cleans (115/75)

3 Rounds:

200 Meter Run

20 Double Unders

9 Hang Power Cleans (115/75)

8/6/18

CrossFit Allegiance – CrossFit

Next competition: BEER CITY BEATDOWN
When: October 6, 2018.
Where: US Cellular Center, Asheville, NC
4-Person Team
Divisions: Rx, Scaled and Masters (40+) divisions. Teams can consist of All-Male, All-Female or Co-Ed (2 Female, 2 Male).

Price: $400/team

To view WODs link below.
http://www.unbrokenseries.com/beatdown

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Metcon

Metcon (Time)

ADV RX

3 Rounds

15 Thrusters (95/65)

15 Pull-ups

2 min Rest

3 Rounds

15 Deadlifts (225/155)

15 Handstand Push-ups

2 min Rest

3 Rounds

7 Ring Muscle-ups

7 Squat Snatch (135/95)

RX

3 Rounds

15 Thrusters (75/55)

15 Pull-ups

2 min Rest

3 Rounds

15 Deadlifts (155/105)

15 Hand release push-ups

2 min Rest

3 Rounds

7 Pull-ups

7 Power Snatch (95/65)

8/4/18

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

ADV RX

Team of 3

4 Rounds For Time:

400 Meter Run

60 C2B

60 Kipping HSPU

120 Sit-ups

150 Air Squats

RX

4 Rounds:

400 Meter Run

60 Pull-Ups

90 Pushups

120 Sit-Ups

150 Air Squats

Run together and split reps

8/3/18

CrossFit Allegiance – CrossFit

Happy Birthday Jenn W!
Join us for a “CrossFit Games Get Together” today Friday August 3rd at CFA. We will have it playing from 4pm on.

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Weightlifting

Power Clean + 2 Front Squats + Jerk (Building to a heavy complex)

EMOM 7:

Power Clean + 2 Front Squats + Jerk

Wise Men (3 Rounds for reps)

“Wise Men”

AMRAP 3:

Macho Man (135/95#)

Rest 3:00

AMRAP 3:

Macho Man (155/105#)

Rest 3:00

AMRAP 3:

Macho Man (185/135#)

*1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks

8/2/18

CrossFit Allegiance – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

Team of 3-4

Cash-in 150 Cal Bike

AMRAP x 25

200 M KB Carry (1 Front Rack, 1 Overhead) 16/12kg

200 Meter Sled Push 90#

60 Weighted Sit-Ups 40/30

200m KB carry is around the building. Switch on the KB carry however needed.

More than 1 person can push the sled at the same time if needed.

Please try to NOt Park on the side of the building. You can park in the back or the front.

8/1/18

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Partner WOD

For Time:

3 Rounds:

14 Squat Snatches (95/65)

14 Chest to Bar Pull-ups

14 Box Jumps Overs (24/20)

100/70 Calorie Row

3 Rounds:

14 Squat Snatches (95/65)

14 Chest to Bar Pull-ups

14 Box Jumps Overs (24/20)

100/70 Calorie Row

3 Rounds:

14 Squat Snatches (95/65)

14 Chest to Bar Pull-ups

14 Box Jumps Overs (24/20)

RX 75/55 and pullups


Women’s RX push-up challenge winner

7/31/18

CrossFit Allegiance – CrossFit

Happy Birthday Maria!

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Weightlifting

Deadlift (Build to heavy set of 8 TNG)

Metcon

Napalm (Time)

2 Rounds For Time:

10 Bar Muscle-ups

20 Bar-Facing Burpees

30 Deadlifts (225/155)

40 Wallballs (30/20)

7/30/18

CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat (Build to a heavy set of 10)

Metcon

Foul Shot (Time)

Partner WOD

3 Rounds For Time:

800 Meter Run

60 Calorie Row

60 Alternating DB Snatches (50/35)

Split Reps and Calories, Run together.

If partner is not running then scaled for the run is Bike 50 Calories in place of 800m

7/28/18

CrossFit Allegiance – CrossFit

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Metcon

Metcon (AMRAP – Reps)

Team of 3:

7min AMRAP:

100/70 Cal Row

Max Clean and Jerks 135/95

-Rest 3 Min-

6min AMRAP

75/50 Cal Row

Max Snatches 115/80

-Rest 3 Min-

5min AMRAP

50/30 Cal Row

Max Thrusters 95/65

Score is reps on the bar for all 3 movements

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