WOD
10/5/17
CrossFit Allegiance, CrossFit Allegiance – CrossFit
Happy Birthday Neil! Our workout today is the very first CrossFit workout Neil ever did. He stopped after 2 rounds.
Also don’t forget to buy a T-shirt for Mikey. Help Justin raise money for his son who was just diagnosed with leukemia. We’ve sold 15 Tshirts so far.
Metcon
Black & Blue (Time)
“Black & Blue”
5 RFT:
10 Power Cleans, 135/95
10 Burpees
Extra work if you want an after WOD
Metcon (AMRAP – Reps)
5 x 10 Unbroken Chest to Bar Pull-Ups
Rest as needed between sets
ADV RX as written
RX Pull-ups
Scaled max banded Pull-ups
10/4/17
CrossFit Allegiance – CrossFit
Body fat test at CrossFit Allegiance this Sunday. Sign up asap at the link below.
https://www.eventbrite.com/e/crossfit-allegiance-denver-body-composition-testing-tickets-35828710638
Weightlifting
Metcon (Time)
For Time:
10 Power Snatches 115/75
8 Power Snatches 125/85
6 Power Snatches 135/95
4 Power Snatches 155/115
2 Power Snatches 185/125
RX 95/65, 115/75, 135/85, 145/95, 155/115
Push Press (Heavy 5, 4, 3, 2, 1)
Metcon
Pushed Around (AMRAP – Reps)
On the 3:00 x 4 Rounds
20/15 Calorie Row
15 Bar Facing Burpees
Max Push Presses (135/95) in time remaining
No rest between rounds
ADV RX as written
RX 115/75
*score is total push press
0-12min WOD
10/3/17
CrossFit Allegiance – CrossFit Teens
Metcon
Metcon (AMRAP – Reps)
Max Strict Handstand Push-ups
ADV RX as Written
RX kipping HSPU
Scaled Strict press 25#
Metcon (No Measure)
Quality reps, not for time
21-18-15-12-9
Weighted Abmat Sit-Ups (10#)
Supermans
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
9 Hang cleans
30 jump ropes
100m Row
10/3/17
CrossFit Allegiance – CrossFit
Happy Birthday Brad May! Happy belated Birthday Lawson
Gymnastics
Metcon (AMRAP – Reps)
Max Strict Handstand Push-ups
ADV RX as Written
RX kipping HSPU
Scaled Strict press 75/55
Metcon
Undertow (Time)
5 Rounds:
200 Meter Run
30 Double Unders
9 Hang Squat Cleans (115/80)
ADV RX as written
RX 95/65
Extra work if you want an after WOD
Metcon (No Measure)
Quality reps, not for time
21-18-15-12-9
Weighted Abmat Sit-Ups (25/15)
Weighted Hip Extensions (25/15)
10/2/17
CrossFit Allegiance – CrossFit
Our long time 5:30am member Justin Lincoln’s son Mikey was diagnosed on August 24th, 2017 with acute myelogenous leukemia at 11 months old. Mikey will be in the hospital for the next few months while he goes through treatment. If you are interested in helping support Mikey and his family you can visit his gofundme page at
https://www.gofundme.com/fightamlformichaeljames
OR
We have t-shirts for sale for $20 at the front desk. Thank you for all your support!
T-shirts to help support Mikey!
Gymnastics
Ring Muscle up test (AMRAP – Reps)
Ring MU
Max Set
1 attempt
ADV RX as Written
RX Bar MU
Scaled L1 C2B
Scaled L2 Pull-ups
Scaled L3 band Pull-ups
Unbroken
Metcon
Partner Eighteen Wheeler (AMRAP – Rounds and Reps)
AMRAP 20:
36/30 Calorie Row
30 Wall Balls (20/14)
24 Dumbbell Snatches (50/35)
18 T2B
ADV RX as Written
RX 35/20
Optional Extra Strength Work
Overhead Squat (Build to a Moderate Single 3 second pause)
Squat Snatch
On the Minute x 12 (3 Rounds total)
Minute 1 – 3 Reps @ 75%
Minute 2 – 2 Reps @ 80%
Minute 3 – 1 Rep @ 85%
Minute 4 – Rest
Back Squat
2 Rounds:
7 Reps @ 72%
5 Reps @ 76%
3 Reps @ 80%
Rest 2:00 between each set of squats
9/30/17
CrossFit Allegiance – CrossFit
Happy Birthday Bill!
Metcon
Metcon (Time)
Team of 3
For Time:
800 Meter Run
100 Overhead Squats (75/55)
400 Meter Run
100 Thrusters (75/55)
400 Meter Run
100 Front Squats (75/55)
ADV RX as Written
RX 100 Wallballs, 100 KBS 24/16kg, 100 Goblet Squats
9/29/17
CrossFit Allegiance – CrossFit
Weightlifting
Clean and Jerk (8×1)
On the Minute x 8
2 Squat Cleans + 1 Split Jerk
Performed at 70% of Clean and Jerk
Metcon
Metcon (Time)
For Time:
21 Bar Facing Burpees
21 Power Cleans (135/95)
21 Bar Facing Burpees
ADV RX
RX 115//75
Midline
Metcon (AMRAP – Reps)
EMOM x 12
Even: 15 GHD Sit-Ups
Odd: 20 Hip Extensions
9/28/17
CrossFit Allegiance – CrossFit
Male winner for our 21 Day Callange. Rob you should be proud. Please keep moving forward and continue to be healthy.
Metcon
Playground (Time)
Partner WOD
1 Mile Run
40 Kettlebell Swings (32/24kg)
40 Goblet Squats (32/24kg)
800 Meter Run
30 Kettlebell Swings
30 Goblet Squats
400 Meter Run
20 Kettlebell Swings
20 Goblet Squats
ADV RX as written
RX 24/16kg
Split reps and run together
The 1 mile will be to the end of the road and one lap around the building
5:30/6:30am please bring a flash light or reflectors and wear something bright. Thank you
9/27/17
CrossFit Allegiance – CrossFit
Weightlifting
Metcon (Weight)
On the Minute x 5: 1 Pausing Front Squat
On the Minute x 5: 1 Front Squat
Metcon
Double Over (2 Rounds for reps)
AMRAP 8:
10 Toes to Bar
30 Double Unders
Rest 4:00
AMRAP 8:
Wallballs (20/14)
*15 Abmat sit-ups after each break
Score in round 1 is total T2B and DU. Score in round two is total number of wall balls.
ADV RX as written
RX 60 singles (20/14) (10’/9′)
9/26/17
CrossFit Allegiance – CrossFit Teens
Metcon
Metcon (AMRAP – Reps)
Captain Crunch
AMRAP 4:
3 rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
then
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
2 rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
then
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
1 round:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
then
Max Calorie Row in Time Remaining
