12/14/17

CrossFit Allegiance – CrossFit

Happy Birthday Amanda M and Lisa!

Metcon

Metcon (AMRAP – Reps)

Team of 2

2 Rounds:

3 Min: KBS (24/16kg)

:30 sec rest

3 Min: Cal Row

:30 sec rest

3 Min: Sit-Ups

:30 sec rest

3 Min: Sled Push 90/45 *down and back is 2 reps

:30 sec rest

*One person works at a time and split reps however needed.

Strength

Metcon (No Measure)

1 min each leg Hip stretch

1 min each leg Banded Hamstring stretch

1 min Frog Stretch

1 min wrist stretch

1 min shoulder stretch

12/13/17

CrossFit Allegiance – CrossFit

Happy Birthday Jennifer E. and Jack!

Weightlifting

Power Clean + Hang Squat Clean + Squat Clean (5×1 climbing Rest 1:30 between sets)

Set 1 – 60%

Set 2 – 70%

Set 3 – 75%

Set 4 – 80%

Set 5 – 85%

*% is off of Power clean max

Squat Clean (EMOM x 5 min – 1 Heavy Squat Clean, across)

EMOM x 5 min – 1 Heavy Squat Clean

Metcon

Metcon (Time)

3 Rounds:

20 Hang Power Cleans (95/65)

20 Front Squats (95/65)

20 Push Press (95/65)

ADV RX as written

RX 75/55

12/12/17

CrossFit Allegiance – CrossFit

We hope everyone can come to our CFA Christmas Party. Thanks to Brent Miller we will have it at his house this year. This Saturday located at 4291 HWY 73, Iron Station 28080

Party starts at 3pm. Please bring a white elephant gift to join in on the fun. If you are coming as a couple you can play as one person with one gift or participate individually with 2 gifts. Please send me a text or email to let me know if you are coming so we have a rough idea of how many people to expect.

Strength

Metcon (Time)

17 Strict Handstand Push-ups

Rest 1:00

15 Strict Handstand Push-ups

Rest :45

13 Strict Handstand Push-ups

Rest :30

11 Strict Handstand Push-ups

Rest :15

9 Strict Handstand Push-ups

ADV RX as written

RX Kipping HSPU

Scaled Shoulder Press 75/55

Score is Total time

Metcon (Time)

8 Rounds

20/15 Calorie Row

50M Farmers Carry (32/24kg)

Partners complete full rounds before switching. Four rounds each partner.

Extra Gymnastics Work

Metcon (No Measure)

Not For Time:

2:00 L-Sit Hold

2:00 L-Pull-Up Hold

2:00 GHD Hold

12/11/17

CrossFit Allegiance – CrossFit

Gymnastics

Metcon (AMRAP – Reps)

3 Rounds, Not For Time:

15/10 Calorie Row

2 Sets of 25% Max Unbroken MU or practice hollow Rock on bar or rings

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

30 Dumbbell Snatches (50/35)

30 Box Jumps (24/20)

30 Calorie Row

30 T2B

ADV RX as written

RX 115/75 barbell snatch

Optional Extra Strength Work

Back Squat (5×5 74% 5 on the minute x 5 min)

12/9/17

CrossFit Allegiance – CrossFit

Happy Birthday Eric M!

Metcon

Metcon (AMRAP – Rounds and Reps)

Team of 3

AMRAP 25:

70/50 Calorie Row

70 Bar-Facing Burpees

70 Snatches (75/55)

60/40 Calorie Row

60 Bar-Facing Burpees

60 Snatches (95/65)

50/35 Calorie Row

50 Bar-Facing Burpees

50 Snatches (115/80)

40/30 Calorie Row

40 Bar-Facing Burpees

40 Snatches (135/95)

30/20 Calorie Row

30 Bar-Facing Burpees

Max Snatches (155/105)

ADV RX as written

RX Snatches (55/35) (75/55) (95/65)(115/80) (135/95

12/8/18

CrossFit Allegiance – CrossFit

Gymnastics Clinic sign up link for Feb. 3rd

Beginner/Intermediate:
https://www.eventbrite.com/e/gymnastics-clinic-at-crossfit-allegiance-beginner-intermediate-tickets-40905246694

Intermediate/Advanced:
https://www.eventbrite.com/e/gymnastics-clinic-at-crossfit-allegiance-intermediateadvanced-tickets-40905273775

Metcon

Free Bird (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 20:

7 KBS 32/24kg

10/7 Calorie Row

7 Burpees

ADV RX as written

RX KBS 24/16kg

**Full Rounds then switch

**target is 18 + Rounds

Optional Extra Strength Work

Deadlift (3 Sets of 20: Unbroken (225/155) )

ADV RX as written

RX 195/135

Rest as little as needed between rounds

12/7/17

CrossFit Allegiance – CrossFit

Metcon

Hindsight (AMRAP – Rounds and Reps)

ADV RX

AMRAP 20:

2 Bar Muscle-ups

4 HSPU

8 Dumbbell Hang Squat Cleans (50’s/35’s)

RX

AMRAP 20:

7 C2B

7 Barbell Push Press (115/75)

7 Barbell Hang Squat Cleans (115/75)

FITNESS

AMRAP 20:

7 Pull-ups

7 Barbell Push Press (95/55)

7 Barbell Hang Squats Clean (95/55)

D2 Post WOD

Happy Birthday Kelly!

CrossFit Allegiance – CrossFit

Barbell conditioning

Hang Squat Clean + Push Jerk (EMOM)

On the Minute x 5

Min 0-1:

6 Hang Squat Cleans + 2 Push Jerks

Min 1-2:

5 Hang Squat Cleans + 3 Push Jerks

Min 2-3:

4 Hang Squat Cleans + 4 Push Jerks

Min 3-4:

3 Hang Squat Cleans + 5 Push Jerks

Min 4-5:

2 Hang Squat Cleans + 6 Push Jerks

Barbell: (155/105)

Metcon

Metcon (Time)

Buy-In: 1,000 Meter Row

2 Rounds:

80 Double Unders

5 Rope Climbs

Cash out: 800m Run

ADV RX as written

RX 40 DU and either 3 rope climbs or 12 C2B pull-ups

12/5/17

CrossFit Allegiance – CrossFit

Happy Birthday Darius and Lynda G!

Gymnastics

Metcon (5 Rounds for time)

R1– 15 Strict Handstand Push-ups

1:00 Rest

R2– 13 Strict Handstand Push-ups

:45 Seconds Rest

R3– 11 Strict Handstand Push-ups

:30 Seconds Rest

R4– 9 Strict Handstand Push-ups

:15 Seconds Rest

R5– 7 Strict Handstand Push-ups

ADV RX as written

RX kipping HSPU

Strict Press 75/55

Metcon

Metcon (Time)

5 Rounds:

10 Power Cleans (135/95)

10 Bar Facing Burpees

Midline Accessory Work

Metcon (No Measure)

Not for Time:

30 T2B

40 GHD Sit-Ups

50 Abmat Sit-Ups