WOD

No WOD available

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.

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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

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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

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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

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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

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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

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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.

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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

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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!!

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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

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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)

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