WOD

No WOD available

9/12/18

CrossFit Allegiance – CrossFit

View Public Whiteboard

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

View Public Whiteboard

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!

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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!

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

FIND US ON FACEBOOK