WOD

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Saturday

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Partner WOD

400m Run

100 Wallballs

400m Run

100 push-ups

400m Run

100 Air Squats

400m Run

100 Wallballs

Split reps and run together

10/21/16

CrossFit Allegiance – CrossFit

Don’t forget to donate for Breast Cancer
https://fundraise.barbellsforboobs.org/cfallegiance

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18min:

4 Bar Muscle-ups

8 Snatches (115/80#)

16 Box Jumps (24″/20″)

Scaled:

L3 8 C2B

L2 10 PU

L3 15 RR

Core work

Metcon (AMRAP – Reps)

Tabata sit-ups

Tabata V-ups

Tabata plank

10/20/16

CrossFit Allegiance – CrossFit

Member Spotlight: Leslie Auton
1) When did you start with us? And what made you take the plunge?
I have been with CrossFit Allegiance since day 1…4 years ago because one of my best friends told me she was going to open a CrossFit box…I thought what the heck, I will give it a try. I have loved it ever since.

2) If you could have one superpower, what would it be and why?
I would love to be able to fly! I just think it would be fun…and would come in handy when I need to get somewhere fast.

3) What would the title of your autobiography be?
Anything You Can Do I Can Do…And Better. Lol

4) If you were on an island and could only bring three things, what would you bring?
Shane would say that I would need power, phone charger and my phone…yeah, he is probably right.

5) If you could be any animal in the world, what animal would you be and why?
Black Jaguar… because I love black and I would be fast!

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Leslie

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20min:

Teams of 3:

7 KBS (32/24kg)

Shuttle Sprint (50m + 50m + 50m) to the 25m mark and back

7 Calorie Row

Rotate and split reps anyway you want. One person working at a time.
Every 50m is worth 1 rep. Rotate anyway you want. Each round is worth 17 reps.

10/19/16

CrossFit Allegiance – CrossFit

Get your Halloween teams and costumes together. The 28th is approaching. Don’t miss out on the funniest day at CFA. Also, please join us with your family from 5pm and on for some food, drinks and live music (Gustavo and Jack’s band “The Red Riot”). We will also have Neeley’s Mealeys Paleo meals visiting with some samples of food for us to try and have delivery service if we like it.

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Weightlifting

Front Squat (3×1, 1×1, 3×1, 1×1, 3×1, 1×1 )

Triple at 82%

Single at 88%

Triple at 82%

Single at 90%

Triple at 82%

Singe at 93%

Metcon

Metcon (Time)

For time:

21 – 15 – 9

Calorie Row

Thrusters (115/80#)

Directly into:

15 – 12 – 9

Calorie Row

Hang Squat Cleans (115/80#)

Directly into:

12 – 9 – 6

Over-the-Bar Burpees

OHS (115/80#)

10/18/16

CrossFit Allegiance – CrossFit

Don’t forget to donate for Breast Cancer
https://fundraise.barbellsforboobs.org/cfallegiance
Every $80 we raise gives a free mammogram. If you donate $80 or more BFB will send you a shirt OR if everyone at our place donates as little as $5 we will potentially save 6 lives.

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Metcon

Metcon (7 Rounds for reps)

EMOMx21

Min 1: 10 RDL, 50% of best DL

Min 2: 10 Kipping HSPU

Min 3: 50 Double unders

scoring on WODify will show 7 Rounds. Each round if worth 70 reps.


10/17/16

CrossFit Allegiance – CrossFit

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Metcon

Glen (Time)

For Time:

30 Clean and Jerks, 135#

1-Mile Run

10 Rope Climbs, 15′

1-Mile Run

100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here
Ladies RX 95#

scale: Partner Glen (Time)

Partner Glen

Glen

30 Clean and Jerks (135/95#)

1 Mile Run

10 Rope Climbs

1 Mile Run

100 Burpees

***split reps run together

10/15/16

CrossFit Allegiance – CrossFit

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Metcon

Cement Mixer (7 Rounds for reps)

7 rounds, On the 3:00:

400m Run

12 Toes to Bar

ADV RX 5 MU
Every 3 minutes complete a round.

Scaled: complete 20 situps.

Extra work if you want an after WOD

Metcon (No Measure)

1. Technique Work

A. 3×3 Snatch Balance, light

B. 3×3 Tall Snatch, light

C. 3×3 Tall Clean, light

2. Snatch

2 Triples at 70%, followed by 3 doubles at 75%

3. Clean and Jerk

2 Triples at 70%, followed by 3 doubles at 75%

4. Jerk

4 Triples at 70% – focus on driving and catching high

10/14/16

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

4 RFT:

5 Ring MU

10 Power Cleans (155/105#)

25 Wallballs (20/14#)

Scaled MU:

L3 5 C2B + 5 Ring Dips

L2 5 PU + 5 GHD Dips

L1 5 RR + 5 Box Dips OR GHD w/a band

Metcon

Metcon (No Measure)

6x20m Prowler Push

Start with bodyweight, add weight each set

NOTE: The sled weighs 65#

10/13/16

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Teams of 3, for time:

100 – 75 – 50

Sit-ups

Row Cals

Floor Press (135/95#)
100 reps of all three movements then 75 of all three and then 50 of all three.

10/12/16

CrossFit Allegiance – CrossFit

Our Barbell for Boobs fundraising page is
https://fundraise.barbellsforboobs.org/fundraiser/765130
For every $50 raised we give a free mammography away to someone that deserves to know. Thank you!

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Weightlifting

Front Squat (3×80%, 1×85%, 3×80%, 1×87%, 3X80%, 1×90%)

Triple at 80%; Single at 85%; Triple at 80%: Single at 87%; Triple at 80%/3; Single at 90%

Metcon

Metcon (Time)

800 Meter Run

25 Deadlifts

25 Box Jumps, 24/20

600 Meter Run

20 Deads

20 Box Jumps, 24/20

400 Meter Run

15 Deads

15 Box Jumps, 24/20

200 Meter Run

10 Deads

10 Box Jumps, 24/20

RX – 225/155

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