WOD

No WOD available

6/10/17

CrossFit Allegiance – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 24

Team of 3:

75 DU

30 Push-press 75/55

30 T2B

30 Front Squats 75/55

6/9/17

CrossFit Allegiance – CrossFit

Workout is at our new location today. 615N HWY 16, 3 doors down from Dunkin’ Donuts (the green awning).
Our members are by far the best. Everybody pitched in with the move. We can’t thank you enough for always being awesome!

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Weightlifting

Back Squat (95%1×1)

60%/2

70%/2

75%/2

80%/2

85%/2

90%/1

95%/1

Please use safety racks

Metcon

Metcon (Time)

4 round:

12/9 cal row

12 cleans 115/85

12 pull-ups

ADV RX as written

RX 95/70

6/8/17

CrossFit Allegiance – CrossFit

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Core work

Metcon (AMRAP – Reps)

Tabata

sit-ups

Hollow Rock

Metcon

Metcon (Time)

Partner WOD

40-30-20

KB DL 24/16kg

Ring pullupes

Scaled KB DL 16/12kg

Scaled Pullups = RR

6/7/17

CrossFit Allegiance – CrossFit

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Metcon

Metcon (AMRAP – Reps)

Partner WOD

0:00-10:00:

1 Mile Run

(Partner A runs 400 then partner B runs 400) Repeat to total 1 mile

Max HSPU in remaining time

10:00-13:00:

Rest

13:00-20:00:

800 Meter Run (Partner A runs 400 than B runs 400)

Max Lunges in remaining time

20:00-23:00:

Rest

23:00-27:00:

400 Meter Run Partner A runs 200 then B 200)

Max Burpees in remaining time

One person working

6/6/17

CrossFit Allegiance – CrossFit

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Strength

Metcon (AMRAP – Reps)

Tabata push-ups

20 seconds on 10 seconds off for 8 rounds

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

AMRAP x 20

20 Wallballs 20/14

20 Burpee Box Jump (24/20″)

20 Toes-to-Ring

20 DB Front Squats (50’s/35’s)

6/5/17

CrossFit Allegiance – CrossFit

We are really sorry for the inconvenience of the gym and the move. We will do our best to have everything set up and back to normal asap. We can’t thank everyone enough for all the help. We have such an amazing community.

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Weightlifting

Metcon (Weight)

EMOM x 8 Min

6 DB thrusters

You choose the weight

Metcon

Metcon (10 Rounds for reps)

EMOMx20

Odd: 15 Wallballs (20/14)

Even: 12 DB Snatches 50/35#
Each round is worth 27 reps

6/2/17

CrossFit Allegiance – CrossFit

We will be moving this Saturday. If anyone can help please do. We will continue to worout at our current location until 6/9, next Friday.
Our first WOD in our new place will be Saturday June 10th.
Please clean your stuff out of the lockers before Saturday.

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Weightlifting

Clean and Jerk (75% 3×2)

Clean & Jerk

60%/2

65%/2

70%/2

75% 3×2

Metcon

Metcon (Time)

Partner WOD

4RFT:

40/30 Cal Row

12 Burpee Box Jumps (30/24″)

6 Cleans (175/125)

ADV RX as written

RX Burpee BJ (24/20″) and 155/105

6/1/17

CrossFit Allegiance – CrossFit

We will be moving this Saturday around 9:30am. If anyone can help please do. We will continue to worout at our current location until 6/9, next Friday.
Our first WOD in our new place will be Saturday June 10th.

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Warm-up

Warm-up (No Measure)

Row 50m arms only

10 air squats

Row 100m

10 push-ups

Row 200m

10 stretching Lunges

-then-

10 pvc pass throughs

10 arm circles forward

10 arm cirles back

10 5# plate front/side/across body

Metcon

Metcon (No Measure)

5 min stations

Station 1: bike 1:00

Stretch hamstrings

Station 2: row 1:00

Stretch quads/groin

Station 3: 30 Wallballs

Pec smash

Station 4: 30 situps

Back smash

Station 5: 30 sit-ups

You choose

5/31/17

CrossFit Allegiance – CrossFit

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Warm-up

Warm-up (No Measure)

100m run

20m soldier walks

100m run

20m butt kicks

100m run

20m knee tucks

-then-

2 rounds:

10 KBS

10 single leg KB DL

10 Plank shoulder touches

-then-

10 5# plate front/side/across raises

10 PVC pass throughs

10 PVC OHS

-then-

“Burgener” Warm-up

Weightlifting

Snatch (3×1 80%)

3×3 at 70%

3×2 at 75%

3×1 at 80%

Metcon

The Running Dead (Time)

3 RFT:

600m Run

16 Deadlifts (225/155)

60 Double-unders

5/30/17

CrossFit Allegiance – CrossFit

The meltdown starts today…….21 days.

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Weightlifting

Back Squat (75% 4×3)

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

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