WOD
7/30/18
CrossFit Allegiance – CrossFit
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
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
5/27/18
CrossFit Allegiance – CrossFit
Tempo Front Squat (6×2, climbing )
5 Second Negative, 2 Second Pause in bottom.
Weightlifting
Metcon
Cement Mixer (7 Rounds for reps)
7 rounds, On the 3:00:
400m Run
12 Toes to Bar
7/26/18
CrossFit Allegiance – CrossFit
Happy Birthday Dane V!
Metcon
Metcon (Time)
5 Rounds:
15 Wallballs (20/14)
10-8-6-4-2 Strict Pull-ups
Strength
Hold each stretch for 30-40 seconds and repeat 3-4 times.
7/25/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
10 Rounds (5 Rounds each – You go, I go)
15/10 Cal Bike
100m Sprint
Metcon (AMRAP – Rounds and Reps)
Partner WOD
AMRAP x 8
3 Deadlifts 215/155
3 HSPU
50 DU
6 Deadlifts
6 HSPU
50 DU
9 Deadlifts
9 HSPU
50 DU
12-15-18,……
***Rotate and split reps however you wish for 8 min
Scaled: Hand release Push-ups and 1-1 singles DL 155/105
1 full round ends on the completed Jump rope reps
7/24/18
CrossFit Allegiance – CrossFit
Weightlifting
Clean and Jerk
On the Minute x 8:
Hang Power Clean + Power Clean + Split Jerk
Min 1 – 65%
Min 2 – 65%
Min 3 – 70%
Min 4 – 70%
Min 5 – 75%
Min 6 – 75%
Min 7 – 80%
Min 8 – 80%
Metcon
Metcon (Time)
5 Rounds:
5 Clean and Jerks (155/105)
10 C2B
RX 135/95 and Pull-ups
7/23/18
CrossFit Allegiance – CrossFit
Weightlifting
Shoulder Press
1×20 Bar
1×4 60%
1×3 70%
1×2 80%
1×1 85%
3×3 95%
3×5 80%
Back Squat
On the Minute x 9 (3 Rounds):
Min 1 – 5 Reps @ 75%
Min 2 – 3 Reps @ 80%
Min 3 – 1 Rep @ 85%
Metcon
Metcon (Time)
3 Rounds for time:
12 Front Rack Reverse Lunge 115/80
50 Air Squats
30 Sit-ups or 15 weighted sit-ups (40/30)
Lunges are NOT off the rack
7/21/18
CrossFit Allegiance – CrossFit
Happy Birthday Mike D!
Metcon
Metcon (Time)
Team of 4:
80 OHS (95/65)
400m Run
60 T2B
80 Thrusters (95/65)
200m Run
60 OHS (95/65)
400m Run
60 T2B
60 Thrusters (95/65)
200m Run
40 OHS (95/65)
400m Run
60 T2B
40 Thrusters (95/65)
200m Run
RX 75/55
7/20/18
CrossFit Allegiance – CrossFit
Weightlifting
Work off of your Clean & Jerk max
Squat Clean
On the Minute x 12 (3 Rounds):
Minute 1: 3 Squat Cleans + 1 Jerk @ 70%
Minute 2: 2 Reps + 1 Jerk @ 75%
Minute 3: 1 Rep + 1 Jerk @ 80-86%
Minute 4: Rest
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)
7/19/18
CrossFit Allegiance – CrossFit
If anyone is interested in signing their kids up for a very well run soccer league, below is some information to check out. Eric and I started Julia and Lily in this league. We were very pleased with it on every level. The work ethic they preach, the positive reenforcement, the encouragement, the price, and the fundamentals. We highly recommend it.
Rec League Soccer – Pre K through 10th Grade
1 Practice per week and 1 local game on Saturdays
Visit http://castaneasoccer.website.siplay.com/ to learn more or register
or email Eric Maillet at castaneasoccer@outlook.com
Metcon
Impressed (AMRAP – Rounds and Reps)
AMRAP 15:
1 Rope Climb
12 DB Push Press (50/35#)
1 Rope Climb
100 M Slamball Run (40/30#)
RX 3 C2B for every Rope Climb
Core work
Metcon (No Measure)
5 Rounds:
10 GHD
10 Hallow rocks
:30 sec plank