WOD
What is CrossFit Allegiance all about?
What is our vision at CrossFit Allegiance? Why choose us? Our ultimate goal is fitness, health, wellness, disease prevention, longevity, and to stay out of the nursing home as we enjoy life. We want to create productive people. At CFA, we have a family of humble, healthy people that want to kick butt into their golden years. We work with all ages; from kids and teens to adults and seniors. It starts NOW.
Thanks to my parents, exercise has been a part of my life since early childhood. It was part of our daily routine, not something we dreaded and started doing because we needed to lose weight. It was a part of life, just as much as getting up for work, going to school, eating and breathing. It was what we did as a family and we enjoyed doing it.
Whether my parents knew what they were instilling in me or not, I don’t know, but I do know just how fortunate I am to have been given the chance to be healthy. As a child, or a teen, your nutrition is at the mercy of your parents. Are they making healthy choices? Are they setting a good example living a healthy lifestyle for their children?
Trying new things can be scary and walking into a CrossFit gym for the first time can be downright frightening. However, after walking through the door for the first time, you quickly realize everyone is supportive and encouraging. They want to see you succeed. You can try new things and not be judged. CrossFit is humbling for everyone. People of all ages are encouraged to stop in and try our place. From children to seniors, you can come to our place try, succeed and fail without feeling uncomfortable
The workouts are challenging and trying new movements can look and feel awkward for ANYONE. However, the support and encouragement for every person on every skill level is an amazing result of an amazing community here at CrossFit Allegiance.
It is also something that you can do as a family. CrossFit will help you with sports, everyday living, health and longevity. CrossFit Allegiance has many levels of role models for all ages. From a mom or dad getting a pull-up for the first time to a teen who can finally squat hips below knees properly, to our top competitor that just snatched 300lbs. The amount of role models we surround ourselves with is endless and creates a healthy environment for everyone at CrossFit Allegiance.
We are creating healthier bodies, minds and increasing self-esteem, TOGETHER, so we can each live a healthy, active life.
It’s beneficial for kids and teens to see some amazing adults stay in shape and the adults are inspired by the kids and teens motivation and drive.
12/4/17
CrossFit Allegiance – CrossFit
Happy Birthday Noah!
Gymnastics
1 min Ring MU (AMRAP – Reps)
AMRAP 1 minute
Ring Muscle-Ups
*Benchmark Test. Does not need to be unbroken.
ADV RX as written
RX C2B
Scaled pull-ups or accessory work
Metcon
Metcon (Time)
30 Chest to Bar Pull-Ups
50 Thrusters (65/45)
70/50 Calorie Row
Snatch
1 Second Pause at Knee
2×2 – 70%
2×2 – 74%
2×2 – 78%
Optional Extra Strength Work
Back Squat (5×5)
On the Minute x 5:
5 Back Squats – 72%
12/2/17
CrossFit Allegiance – CrossFit
Happy Birthday Jill.
Metcon
Metcon (Time)
For time:
Team of 3
45 Clean & Jerk (135/95)
800m run
45 snatches (115/80)
800m run
45 Thrusters (95/65)
ADV RX as written
RX (115/80), (95/65), (75/55)
12/1/17
CrossFit Allegiance – CrossFit
Happy 40th Birthday Hillary B!
Weightlifting
Front Squat (3×3 – 80% 3×1 – 85%)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
7 KBS (32/24kg)
7 Front Squats (155/105)
7 Over the bar Burpees
RX FS 135/95 KBS 24/16kg
11/3/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
ADV RX
5 Rounds:
2 Bar MU
15 Deadlifts (155/105)
25 AbMat Sit-Ups
RX
5 Rounds
5 C2B
15 Deads 155/105
25 Abmat sit-ups
Fitness
5 Rounds
5 pullups
15 deads 135/95
25 Abmat sit-ups
11/29/17
CrossFit Allegiance – CrossFit
Happy Birthday Nikki!
Metcon
Double Dribble (AMRAP – Rounds and Reps)
Partner WOD
Battle of the Lake II
Partner WOD #1
AMRAP x 9 min
3 Cleans
15 Wallballs
RX
135/95, 155/105, 185/115, 205/125, 225/145
Scaled
75/55 – 95/65 – 115/75, 135/95, 155/105
**Clean weight increases each round
** One partner works a full round while the other rests then resting partner does full round
**Increase weight once both partners have finished the round
**if you make it to the final round max cleans at final weight split reps however needed
Weightlifting
1 Power Clean + 1 Push Jerk
On the Minute x 10:
1 Power Clean + 1 Push Jerk
Climbing
11/28/17
CrossFit Allegiance – CrossFit
Happy Birthday Shannon!
**no kids classes today**
We are very sorry for the inconvenience.
CFA Christmas Party December 16th. White Elephant gift exchange 🙂
Metcon
Jump Around (AMRAP – Rounds and Reps)
Battle of the Lake
Partner WOD #2
10 min AMRAP
60 burpees over the rower
60 cal row
60 T2B
60 DU
Scaled
60 burpees over the rower
60 cal row
100 Knee ups
90 Singles
***Teams go back to burpees if they complete DU.
***One person working at a time
***Split reps however needed
Metcon
Metcon (Time)
For Time:
15-12-9-6-3
Kipping HSPU
Front Squats 135/95
ADV RX as written
RX 115/75
11/27/17
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
5 Reps @ 70%
5 Reps @ 73%
4 Reps @ 76%
4 Reps @ 79%
3 Reps @ 82%
3 Reps @ 82%
Metcon
Metcon (Time)
3 Rounds
10 Power Snatches (115/80)
20 Box Jump Overs (24/20″)
30 Wallballs (20/14#)
ADV RX as written
RX 95/65
Extra Gymnastics Work
Metcon (AMRAP – Reps)
On the Minute x 10
Odd – 30% of Max Ring Muscle-ups
Even – 40 DU
11/25/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
3 person team
10 sit-ups
15 KBS 24/16kgs
20 Slam-balls 30/20#
200m run
ADV RX in place of slam ball – 8 HSPU
When Partner A starts their slam balls partner B starts their round and partner C starts when B starts slam balls
