WOD
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
9/26/17
CrossFit Allegiance – CrossFit
Happy birthday Justin!
Warm-up
Warm-up (No Measure)
3 Rounds
1 min bike
10 supermans
10 hollow Rock
10 plank shoulder touch
—Then
Soldier walks
Quad pull toe touch
Lunges
Then
Empty bar work
3 Rounds:
5 RDL’s
5 Hang Cleans
5 Push jerks
Metcon
Captain Crunch (3 Rounds for reps)
AMRAP 4:
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
then
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
then
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
then
Max Calorie Row in Time Remaining
ADV RX as written
RX 75/55 95/75 135/95
9/23/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
Team Mind Eraser
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run
ADV RX as written
RX (115/80)
Teams of 3. Partner A does 7 Cleans 7 Burpees and then a 200 m run. Partner B can start their round as soon as partner A leaves to run. Partner C can start their round as soon as B leaves for their run and partner A can go again as soon as partner C goes for their run.
9/22/17
CrossFit Allegiance – CrossFit
Tonight there will be no class from 5:30-til close. We will be hosting an Olympic Lift Seminar here at CFA with 2 time Olympic head coach and 1980 Olympian, Michael Cohen from 5:30-9pm. $100 if you are interested.
Weightlifting
Snatch (1RM)
Metcon
Partner Blitzen (Time)
ADV RX
5 Rounds:
40/30 Calorie Row
20 Thrusters (115/80)
RX
5 Rounds
40/30 Calorie Row
20 Thrusters 95/65
9/21/17
CrossFit Allegiance – CrossFit Teens
Metcon
Metcon (Time)
Partner WOD
60 DB Snatch
60 Burpees
40 DB Snatch
40 Burpees
20 DB snatch
20 Burpees
9/20/17
CrossFit Allegiance – CrossFit
Warm-up
Metcon (No Measure)
1 min bike
2 Rounds:
20 floor press with unloaded bar
1 min: chest smash w/lacrose ball or softball
1 min lat smash with roller
1 min ankle stretch :30/leg
20 pistols or pistol skill 10/leg
1 min quad-pull/toe touch
1 min 90/90 stretch
:30 sec plank
10 super mans
Pistol skill work can be to work on one leg squat to a higher base than hips below knees. For example you can squat to a chair or a box or plates stacked up.
Metcon
Pump House (Time)
For Time:
ADV RX
15-12-9-6-3
Ring Dips
Strict Pull-ups
200M Run
RX
12-9-6-3
Ring Dips
Strict Pull-ups
200M Run
Scaled
15-12-9-6-3
Box dips
Hollow Rock on the bar or RR
200M Run
9/19/17
CrossFit Allegiance – CrossFit
Don’t forget to sign up for Olympic Weightlifting High Performance Record Breaking seminar with Olympian and 2 time Olympic Head Coach, Michael Cohen.
Fri, September 22, 2017
5:30 PM – 9:00 PM
Location CrossFit Allegiance
Click on the link below to sign up.
https://www.eventbrite.com/e/crossfit-allegiance-olympic-weightlifting-seminar-tickets-36637636156
Warm-up
200m Jog
-then-
10 Quad-pull w/toe touch 5/leg
10 soldier walks/leg
10 stretch Lunges 5/leg
-then-
10 Goblet Squats w/ :02 Pause
10 single arm KB press/arm
3 Turkish getups/side
Weightlifting
Power Snatch (3×2 70%)
Snatch Pull (90% 3×2)
Metcon
Head to Toe (AMRAP – Rounds and Reps)
AMRAP 8
10 T2B
10 Burpees
ADV RX as written
RX 20 sit-ups
