WOD
9/18/17
CrossFit Allegiance – CrossFit
5:30am please wear something bright or with reflectors. Our neighbors called me asked me very nicely if you could do this. There are a lot of trucks and they can’t see you.
Weightlifting
Back Squat (4×2 75%)
Gymnastics
Metcon (Time)
15 Strict HSPU
rest 1 min
12 Strict HSPU
rest :45
9 Strict HSPU
rest :30
9 Strict HSPU
rest :15
6 Strict HSPU
RX kipping HSPU
Metcon
Metcon (Time)
Partner WOD
160 DU
160 Air Squats
800 M Run
400 M Run
80 KBS 32/24kg
80/60 Row
9/16/17
CrossFit Allegiance – CrossFit
Evans Farm will be here.
The CrossFit Team Series starts next week!
The Team Series will take place Sept. 20-Oct. 2. You and a partner can complete the workouts right here at CFA, submit scores and see how you stack up. Prizes and pride are on the line.
Compete as a male, female or mixed-pair team, and also compare yourself to teams your age.
Don’t wait for the Open. Find a friend, favorite frenemy or casual acquaintance you’d like to know better, and get ready to test yourselves together.
Tune in Wednesday for the 5:00 p.m. PT live announcement of the first set of workouts.
https://games.crossfit.com/cf/login?returnTo=%2Fregister%2Fteamseries%2Fteam&flow=teamseries
Metcon
Metcon (AMRAP – Rounds and Reps)
2 person team
AMRAP 18:
9 Kettlebell Swings (24/16kg)
9 Burpees
9 Box Jumps (24/20)
Scaled 5 reps of everything
Alternating rounds. Partner A does a round then partner B does a round. Score is total rounds combined.
9/15/17
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
Weightlifting
Front Squat (75% 5×5)
Metcon
Snake Bite (Time)
21-15-9:
Squat Snatch, 95/65
CTB Pull-Ups
Optional Extra Strength Work
Clean and Jerk
60% 1×2
70% 1×2
75% 1×2
80% 1×2
85% 1×1
Clean Grip Dead (90% 5×5)
3 second pause in power position
9/14/17
CrossFit Allegiance – CrossFit
Who wants to do this with me?
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
Metcon
Metcon (Time)
Team of 2:
6 Rounds
Row 600
24 GHDSU
24 push-ups
One rower and one GHD per team
9/13/17
CrossFit Allegiance – CrossFit
Gymnastics
HSPU (Time)
15 Strict Handstand Push-ups
rest 1 min
12 Strict Handstand Push-ups
rest :45
9 Strict Handstand Push-ups
rest :30
6 Strict Handstand Push-ups
rest :15
6 Strict Handstand Push-ups
ADV RX as written
RX kipping
All unbroken
Score is total time including rest
Metcon
Cement Mixer (7 Rounds for reps)
7 rounds, On the 3:00:
400m Run
12 Toes to Bar
Does anyone want to enter this golf tournament?
9/12/17
CrossFit Allegiance – CrossFit
Weightlifting
Push Press (75% 2×5 80% 2×3)
Metcon
Frank The Tank (3 Rounds for reps)
AMRAP 5:
50 Wall Ball Buy-In 20/14
12 Deadlifts (185/135)
12 Bar Facing Burpees
Rest 5:00
AMRAP 5:
35 Wall Ball Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 5:00
AMRAP 5:
20 Wall Ball Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees
Optional Extra Strength Work
Jerk ( 65%1×2 70%1×2 75% 1×2 80% 1×2 85% 2×1)
Off the rack
Romanian Dead Lifts (60% 1×5 65% 1×5 70% 3×5)
Percentages are off Back Squat 1RM
9/11/17
CrossFit Allegiance – CrossFit
Choose which WOD you would like to do!
On September 11, 2001, the United States was brutally attacked. Four planes were hijacked by terrorists. Two of the planes were sent crashing into the Twin Towers in New York; the third plane into the Pentagon and the fourth into a field near Shanksville, PA. By the end of the attacks, the death toll had mounted to nearly 3,000 souls, including the 227 civilians and 19 hijackers aboard the four planes and 343 and 72 police and firemen respectively.
The damage done during these attacks has had a lasting effect on our country. We will remember to pay tribute to those civilians’ whose lives were taken and to honor those police and fire who fought to protect us.
9/11 (Time)
2001m Row
11 Box Jumps
11 Thrusters 135/95
11 Burpee C2B
11 Power Cleans 135/95
11 HSPU
11 KBS 32/24
11 T2B
11 DL 275/195
11 Push Jerks 135/95
2001m Run
Scaled: 115/75 and DL 215/145
Always Remembered (Time)
Teams of 2:
2001 Meter Row “Buy-In”
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
2977 Meter Row “Cash-Out”
1 Bear Complex:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
ADV RX as written
RX 115/75
9/9/17
CrossFit Allegiance – CrossFit
Metcon
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Extra work if you want an after WOD
Metcon (Time)
Rope Climbs
6 Reps
rest 1 minute
5 Reps
rest :45
4 Reps
rest :30
3 Reps
rest :15
2 Reps
Score is total time with rest time included.
9/8/17
CrossFit Allegiance – CrossFit
HAPPY BIRTHDAY, KRISSY!!
Weightlifting
Front Squat (Work up to a heavy single)
Metcon
Metcon (Time)
For Time:
800 Meter Run
30 Calorie Row
25 Burpees
20 Clusters (115/80)
ADV RX as written
RX 95/65
Optional Extra Strength Work
Clean and Jerk (60% 1×3 70% 1×3 75% 2×3)
9/7/17
CrossFit Allegiance – CrossFit
Metcon
Warm-up
3 Rounds
1 min on bike
5 air squats
10 hollow rocks
15 sit-ups
-then-
3 Rounds
5 RDL’s
5 Bentover rows
10 Jumping jacks
—dynamic stretchs—
Walking Dead (AMRAP – Rounds and Reps)
AMRAP 15:
60 DU
30 Walking Lunges
15 Deadlifts (225/185)
ADV RX as written
RX (185/135)
Scaled (155/105)
