WOD

No WOD available

8/19/17

CrossFit Allegiance – CrossFit

This weekend we have some brave ladies competing. It’s fun to go and support them and appreciated. Amy is competing tomorrow at 9:45 10:40 and 12:45 at CrossFit North Lake in The Goddess Games . Also on Sunday we have two teams competing Hillary & Jenn T and Stacey & Shannon 9:30 10:30 1:20. The address is
CrossFit Northlake, 8721 Sidney Cir #500, Charlotte, NC 28269

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Metcon

Metcon (3 Rounds for reps)

Partner WOD

0-10min

1 mile Run together

Time remaining

ADV RX Max rope climbs

RX Max C2B

Rest 10:00 – 13:00

13:00 – 20:00

800 Meter Run together

Time remaining Max KBS

ADV RX 32/24kg

RX 24/16kg

Rest 20:00 – 23:00

23:00 – 27:00

400 Meter Run together

Time remaining Max Thrusters ADV RX (95/65)

RX (75/55)

Please don’t drop the 15 from above your head.

8/18/17

CrossFit Allegiance – CrossFit

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Weightlifting

Front Squat (5×4 85%)

Metcon

Metcon (Time)

Partner

3 RFT:

1000 Meter Row

24 Burpees

40 Box Jumps (24/20)

8/17/17

CrossFit Allegiance – CrossFit

Happy Birthday Nick!

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Metcon

Metcon (Time)

Partner WOD

2 Rounds:

50 Deadlifts (185/135)

100 Wallballs (20/14)

150/100 Calorie Row

ADV RX as written

RX 155/105

Optional Extra Strength Work

Push Press (5×5 70%)

8/16/17

CrossFit Allegiance – CrossFit

Just a reminder no 4pm class today Thursday and Friday.

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Weightlifting

Power Clean (70% 5×5)

Push Jerk (70% 5×5)

Metcon

Metcon (Time)

For Time:

15-10-5

KBS (32/24kg)

T2B

800 Meter run

5-10-15

KBS (32/24kg)

T2B

8/15/17

CrossFit Allegiance – CrossFit

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Weightlifting

Metcon (Weight)

EMOMx6

3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)

ADV RX as written

RX 135/95

Metcon

Metcon (4 Rounds for reps)

AMRAPx 3min

21/18 Calorie Row

21 Erg Burpees

Max Thrusters (75/55)

Rest 3 min

AMRAPx 3

18/15 Calorie Row

18 Erg Burpees

Max Thrusters (95/65)

Rest 3 min

AMRAPx 3

15/12 Calorie Row

15 Erg Burpees

Max Thrusters (115/80)

Rest 3 min

AMRAPx 3

12 /9 Calorie Row

12 Erg Burpees

Max Thrusters (135/95)


Future CrossFitters

8/14/17

CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat (5×5 85%)

Metcon

Metcon (Time)

3 RFT:

400 Meter Run

15 Clean and Jerks (115/80)

75 Double-Unders

Extra work if you want an after WOD

Snatch

70%/2

75%/2

80%/2

85%/2

90%/1

95%/1

Snatch Pull (110% 4×2)

8/12/17

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Teams of 3:

6 Rounds

1000m Row

24 HSPU

30 T2B

200m run

ADV RX as written

RX 45 Push ups or 15/person

Split reps run together

8/11/17

CrossFit Allegiance – CrossFit

Happy Birthday Bob Johnson!

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Weightlifting

Clean and Jerk (90% 3×1)

70% 1×2

75% 1×2

80% 1×2

85% 1×1

90% 3×1

Metcon

Metcon (Time)

3 RFT:

10 Front Squats (185/135)

20 C2B

50 Double Unders

ADV RX as written

RX 155/105

Not off the rack

8/10/17

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Partner WOD:

60-40-30-20

KBS (32/24kg)

Burpees

400 Meter Run

ADV RX as Written

RX 24/16kg

**Split reps however needed and run together

Mobility

Metcon (No Measure)

2 min Frog stretch

2 min ankle stretch

2 min 90/90 stretch

2 min Chest Smash with ball

2 min Lat Smash with Roller

8/9/17

CrossFit Allegiance – CrossFit

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Weightlifting

Push Press (5×4 80%)

Metcon

Metcon (AMRAP – Reps)

AMRAP x 7 min

Power Snatch (115/80)

EMOM: 7 Wall Balls (30/20)

score is # of Snatches

ADV RX as written

RX 20/14 WB

***Start with WB***

Optional Extra Strength Work

Power Clean (80% 5×4)

Push Jerk (80% 5×3)

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