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Murph

CrossFit Allegiance – CrossFit

Todays WOD is not about the WOD it is about the hero’s that have served our nation. It’s not just about Murph, it’s about all of our hero’s. Every rep you complete will be for every hero. Whatever you choose to do will be perfect. Keep your heart and mind focused on those who have served and do what you can, whether it is a partner WOD, partitioned not partitioned with a weighted vest or not. Honor the hero, not the WOD.

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Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

5/27/17

CrossFit Allegiance – CrossFit

Monday’s Memorial day WOD “Murph” we will have 2 time slots. Everyone that can run a mile in 9 + will go at 9am and for everyone that can run a mile in sub 9 will go at 9:30. The class times will be in WODify. Please sign up.

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Metcon

Adderall (AMRAP – Reps)

With a running clock:

0:00-10:00

1 Mile Run

Max Clean & Jerks (135/95#)

10:00-13:00-REST

13:00-20:00

800m Run

Max Power Snatch (115/80#)

20:00-23:00-REST

23:00-27:00

400m Run

Max Thrusters (95/65#)

5/26/17

CrossFit Allegiance – CrossFit

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Weightlifting

Clean and Jerk (90% 3×1)

65% 1×3

70% 1×3

75% 1×3

80% 1×3

85% 1×2

90% 3×1

Metcon

Metcon (Time)

Partner WOD

130/100 Cal Row

100 Power Snatches (75/55)

50 Over-the-Bar Burpees

5/25/17

CrossFit Allegiance – CrossFit

Happy Birthday Derek H!

Alyson is collecting for Operation Gratitude again! If you would like you can donate this Memorial Day something or some things from the list below to send to troops!!! Most of the travel-size items can be found at the dollars stores or Walmart. Alyson will set up a donation box at CFA during Murph and the BBQ, but she will take donations at anytime for the next week.

Knit or Crocheted Scarves and Hats
Cool-Ties/Bandana Coolers (Make Cool Ties)
Paracord Survival Bracelets (NEW STYLE! Bracelets)
Beanie Babies, Webkinz, Amigurumi, or other Small Plush Toys (6 inches or smaller)-
Hand Sanitizer (1 to 3 ounce size)
Socks (preferably black, brown, green, tan; not white)
Drink Mix Packets (single serve, Kool-Aid, Crystal Light, etc.)
Gum
Lip Balm (with extra seal)
Mouthwash – Travel size
Tissue (individual packets)
QTips (travel size packets)
Moist Towelettes (individual packets)
Sunscreen – Travel size, Non-Aerosol

#supportourtroops??????

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

15 Air Squats

15 Sumo DL 155/125

2 Legless rope climbs

ADV RX as written

RX rope climb

Scaled 6 Pull-ups

Cool Down

Metcon (No Measure)

Station 1: pec smash

Station 2: scapula/teres major/deltoid/lat. smash

Station 3: pigeon stretch

Station 4: your choice

Each station is 4 minutes

5/24/17

CrossFit Allegiance – CrossFit

Happy Birthday Kyle!

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Weightlifting

Front Squat (3×5 79% 1×1 85%, 87%, 89%)

79%/5

85%/1

79%/5

87%/1

79%/5

89%/1

Metcon

Metcon (4 Rounds for reps)

4 Rounds:

Min 1: 12 KB Front Rack Lunges (24/16kg)

Min 2: 12 Push-ups

Min 3: 12 KB Box Step-Ups (16/12kg)

Min 4: 50s Plank Hold (elbows)

6 each leg and everyone steps to 20″ box

5/22/17

CrossFit Allegiance – CrossFit

Happy Birthday Katie P!

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Warm-up

Warm-up (No Measure)

200m Jog

10m Spider Man Lunges

10m Quad pull toe touch

10m soldier walks

20m but kicks

20m grapevine

—2 Rounds—

5 Thoracic Ext Rotations/Arm

https://www.youtube.com/watch?v=aCEKBGRhSBQ

5 Scap Push Ups

10 5# plate front raises

10 5# plate Tricep Ext 5/Side

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Metcon (2 Rounds for reps)

EMOMx16:

Odd: 15 Wallballs (20/14#)

Even: 6 Bar MU
Round 1 will be your total # of WB you got each round and Round 2 will be your total # of BMU you got each round.

5/22/17

CrossFit Allegiance – CrossFit

Happy Birthday Dan L!

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Warm-up

Warm-up (No Measure)

200 m run

2 Rounds

5 goblet squats

5 KBS

5 one arm KB press/arm

5 single leg KB DL/leg

5 inch worms

-then-

2 Rounds

10 OHS PVC

10 pass throughs

-then-

:30 Pigeon stretch/leg

10 bridges

5 leg raises/leg

:30 frog stretch

1: Table Manners (Time)

3 Rounds:

10 Power Cleans (135/95)

10 Front Squats

10 Push Jerks

ADV RX as written

RX 115/80

Weightlifting

2: Hang Snatch (3×3)

From Mid-thigh

60% 1×4

65% 1×4

70% 1×4

75% 3×3

5/20/17

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

4 person team:

Run 400m

200 Wallballs (20/14#)

Run 400

200 Sumo Deadlift high pull (75/55#)

Run 400

200 Push Press (75/55)

Run 400

5/19/17

CrossFit Allegiance – CrossFit

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Warm-up

Warm-up (No Measure)

200m run

40m high knee skips

40m butt kicks

40m grapevine

-then-

20m soldier walks

20m walk on balls of feet

20m quad-pull/toe-touch

20m knee tucks

20 ankle rolls/foot

20 arm circles/arm

-then-

grab a bar or PVC and go through 2 rounds of Burgener warm-up

https://www.youtube.com/watch?v=ZE7-msQJyfo

Weightlifting

Clean and Jerk

65% 3+1

70% 3+1

75% 3+1

80% 3+1

85% 2 x 3 Cleans + 1 Jerk

Metcon

“Surfer on Acid” (Time)

“Surfer on Acid”

3 RFT:

400m Run

21 Burpees

5/18/17

CrossFit Allegiance – CrossFit

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Warm-up

Together

Warm-up (No Measure)

400m jog

2 rounds:

3 DB press, 3 DB FS, 3 DB thrusters

-then-

2 rounds:

5 skater squats

:30 pigeon pose/leg

5 straight leg raises/leg

5 bridges

5 hip flexion

Metcon

Metcon (No Measure)

Each station is 5 minutes. Repeat whichever stretch needed.

Station 1

Bike 1 minute

:30-45 sec quad pull/ leg

:30-45 sec touch your toes ?

Station 2

200m jog

:30-45 sec pigeon stretch

:30-45 sec frog stretch

Station 3

Row 20 calories

Shoulder stretches (if you don’t know at least 2 movements ask your coach)

Station 4

15 Burpees

Rollout

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