WOD

No WOD available

9/6/17

CrossFit Allegiance – CrossFit

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Weightlifting

Jerk (80% 2×2 off the rack)

65%1×3

70% 1×3

75% 1×3

80% 2×2

Metcon

Push pull (5 Rounds for reps)

5 Rounds:

Max Bodyweight Floor Press

Max Strict Pull-Ups

*Move directly from the Bench to Pull-ups.

Rest 3:00 between rounds.

ADV RX as written

RX 85% of Body weight


9/5/17

CrossFit Allegiance – CrossFit

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Gymnastics

Metcon (4 Rounds for time)

15 Strict HSPU

rest 1 min

12 Strict HSPU

rest :45

9 Strict HSPU

rest :30

6 Strict HSPU

rest :15

3 Strict HSPU

ADV RX as written

RX Kiping

Scaled pish press 75/55

Metcon

All Fours (3 Rounds for reps)

AMRAP 4:00, rest 4:00:

400M Run

25/20 Cal Row

Max Power Snatches (75/55)

AMRAP 4:00, rest 4:00:

400M Run

20/15 Cal Row

Max Power Snatches (95/65)

AMRAP 4:00:

400M Run

15/10 Cal Row

Max Power Snatches (115/80)


Labor Day

CrossFit Allegiance – CrossFit

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Metcon (Time)

Teams of 3:

400m Run

100 Pullups (135/95)

400m Run

80 Push Jerks (135/95)

400m Run

60 T2B (135/95)

400m Run

40 Clusters (135/95)

ADV RX as weitten

RX 115/75

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run

Saturday

CrossFit Allegiance – CrossFit

Reminder: one class Monday at 9:30am and no Open gym

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Metcon

Metcon (Time)

3 person team

400M Run 150 WB (20/14)

400M Run 60 Hang Cleans (135/95)

400M Run 60 BBJO (24/20)

400M Run 60 Hang Cleans (135/95)

400M Run 150 WB (20/14)

BBJO are facing the box

Run together

9/1/17

CrossFit Allegiance – CrossFit

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Weightlifting

Deadlift (65% 5×5 touch and go)

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Scaled 1: Burpee C2B 115/80

Scaled 2: Burpee Pullup 95/65

Scaled 3: Burpee jumping pullup 65/45

8/31/17

CrossFit Allegiance – CrossFit

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Metcon

Metcon (AMRAP – Reps)

Teams of 3

5:00 at each station:

**Prowler Push ( 90/45) down and back on the turf is 2 reps

**GHDSU

**Slamball toss (30/20) standing at the rack heave the slamball up and over the top of the rack for it to land in the middle and then throw it back up and over out of the rack will be 2 reps (DON’T hit the fan 🙂

**Farmers Carry 50m outside

**Bonus reps—-for every 200m run throughout the entire workout is worth 10 reps.

**one person working at a time rotate however needed.

Mobility

Metcon (No Measure)

Station 1: frog stretch

Station 2: 90/90

Station 3: rollout

8/30/17

CrossFit Allegiance – CrossFit

Happy Birthday, Josh Roberts!

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Weightlifting

Power Clean

70% 3×5

75% 2×3

Metcon

Metcon (3 Rounds for reps)

AMRAP 5

50/35 Calorie Row

AMRAP Macho Man (135/95)

rest 5 minutes

AMRAP 5

35/25 Calorie Row

AMRAP Macho Man (155/105)

rest 5 minutes

AMRAP 5

20/15 Calorie Row

AMRAP Macho Man (185/135)

ADV RX as written

RX 115/75 135/95 155/105

“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks

8/29/17

CrossFit Allegiance – CrossFit

Starting tomorrow we have daycare! Monday and Wednesday from 8:30-10:30am Tuesday and Thursday from 9:30-10:30am. Please come talk to me if you have any questions.

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Weightlifting

Metcon (Time)

21 Strict Press 75/55

rest 1 min

18 Strict Press 95/65

rest :45

15 Strict Press 115/75

rest :30

12 Push Press 135/95

ADV RX as written

RX 65/45, 75/55, 95/65, 115/80

Not off the rack and it doesn’t have to be unbroken.

Metcon

Metcon (Time)

3 RFT:

400 Meter Run

21 KBS (32/24kg)

15 Box Jumps

12 C2B

ADV RX as written

RX 24/16kg and pull-ups

8/28/17

CrossFit Allegiance – CrossFit

Happy Birthday Maddy!

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Weightlifting

Snatch (0-8 min Work up to heavy single)

Snatch Grip Deadlift (80% of max snatch 5×5*3sec pause in power position)

Power Position is when torso is erect, knees slightly bent, feet flat. Good article about the power position.

http://boxlifemagazine.com/the-power-position-the-most-important-aspect-of-olympic-weightlifting/

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

AMRAP 15

100 Double Unders

50/36 Calorie Row

30 Dumbbell Hang Squat Cleans (50/35)

Scaled DBHSC (35/20)

8/26/17

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Teams of 3:

600 Meter Run

100 Power Snatches (75/55)

30 HSPU

600 Meter Run

75 Power Snatches (95/65)

45 HSPU

600 Meter Run

50 Power Snatches (115/80)

60 HSPU

600 Meter Run

ADV RX as written

RX push-press your snatch weight but your # of reps will be the opposite…. 60 PP, 45 PP, 30 PP

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