Happy Birthday Derrick L and Julia S!

CrossFit Allegiance – CrossFit

Metcon

Ball Hogs (AMRAP – Rounds and Reps)

Team of 2

AMRAP 15:

Teams of 2:

3 WB (20/14)

3 KBS (24/16kg)

3 Calorie Row

Next round is 6’s, then 9’s, etc…

Partners complete full rounds

10/25/17

CrossFit Allegiance – CrossFit

We are only a couple of days away from our annual Halloween Event. Please plan to join us in the afternoon for trunk or treating with the kids at 5pm in our parking lot. If you are interested you can decorate your trunk and have treats and snacks for the kids. Please stay for your drink of choice and hang out and get to know all of our members. We will provide a cooler with some drinks and a table with some snacks. Feel free to pack your own cooler, a chair and share a snack. We hope everyone can make it and enjoy a big community get together this Friday night.

Metcon

Four Wheeler (Time)

2 Rounds:

400m Run

21/15 Calorie Bike

12 Squat Cleans (135/95)

RX 115/80

Barbell conditioning

Metcon (Time)

2 Rounds:

10 Power Cleans (185/135)

10 Front Squats (185/135)

10 Push Jerks (185/135)

Rest 2:00

RX 155/105

Metcon

Double Trouble (AMRAP – Reps)

AMRAP x 2:

DU

10/24/17

CrossFit Allegiance – CrossFit

Gymnastics

Metcon (2 Rounds for reps)

2 Rounds

50% of Max Unbroken Strict Handstand Push-ups

40% of Max Unbroken Strict Handstand Push-ups

30% of Max Unbroken Strict Handstand Push-ups

*Rest as little as needed between unbroken sets and rest 2:00 between rounds.

RX kipping

Metcon

Lead Foot (3 Rounds for reps)

AMRAP 4:

27 Calorie Row

27 Burpees

27 C2B Pull-ups

Rest 4:00

AMRAP 4:

21 Calorie Row

21 Burpees

21 T2B

Rest 4:00

AMRAP 4:

15 Calorie Row

15 Burpees

15 Pull-ups
Scaled:

Pull-ups

T2B

Pull-ups

Midline

Extra work

Metcon (No Measure)

3 Rounds For Quality:

21 Cal Row

15 Med-ball GHD Sit-Ups (20/14)

9 Glute Ham Raises

10/23/17

CrossFit Allegiance – CrossFit

Weightlifting

Power Snatch

3 Reps @ 50%

3 Reps @ 55%

2 Reps @ 60%

2 Reps @ 65%

1 Rep @ 70%

1 Rep @ 75%

5×1 to build to a heavy single

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
Scaled option is 95/65 Or Grace

Optional Extra Strength Work

Back Squat

2 Rounds:

5 Reps @ 78%

3 Reps @ 82%

1 Rep @ 86%

Rest 2:00 between each set of squats

Extra Gymnastics Work

Metcon (3 Rounds for reps)

3 Rounds:

40% of Max Unbroken Muscle-ups

30% of Max Unbroken Muscle-ups

20% of Max Unbroken Muscle-ups

*Rest as little as needed between unbroken sets and rest 2:00 between rounds.

10/21/17

CrossFit Allegiance – CrossFit

Metcon

100 Proof (Time)

Team of 3:

800m Run

100 Box Jump Overs (24/20)

100 Thrusters (95/65)

100 Chest to Bar Pull-Ups

100 Thrusters (95/65)

100 Box Jump Overs (24/20)

800m Run

RX 75/55

*Split reps as needed. Run together.

10/20/17

CrossFit Allegiance – CrossFit

Metcon

Double or Nothing (Time)

ADV RX

3 Rounds:

75 Double Unders

50 Air Squats

15 Power Cleans (135/95)

RX 30 DU, 115/80

Scaled 2/1 singles 75/55

Weightlifting

Split Jerk (EMOMx10min, Build to a heavy single 10×1)

Off the Rack

Front Squat (EMOMx10min Build to a heavy single 10×1)

Extra work if you want an after WOD

Metcon (5 Rounds for reps)

5 Rounds:

1 min light Row

45% of Max Kipping Handstand Push-ups

10/19/17

CrossFit Allegiance – CrossFit

Metcon

Knotted Up (AMRAP – Rounds and Reps)

AMRAP 15:

200 Meter Run

2 Rope Climbs

RX 8 kipping Pull-ups

Mobility

()

Metcon (No Measure)

Min: 1-5

Bike for 1 min Then with remainder of time Quad-pull toe touch and calf stretch

Min 5-10

90/90

Frog Stretch

Hamstring stretch with a band

Also Trunk or Treat starts at 5pm. Feel free to decorate your trunk with some healthy treats or toys for the kids.

10/18/17

CrossFit Allegiance – CrossFit

Scary Clowns (Hillary, Shannon, Angie) USA Olympic Gymnastic Team, (Jen W, Myra, Miranda) Teenage Mutant Ninja Turtles (Nikki, Kelly, Jill)

Weightlifting

Overhead Squat (Build to a Heavy Set of 3)

Metcon

Freedom Sauce 2 (AMRAP – Reps)

METCON

AMRAP 3:

21 OHS (95/65#)

21 Over-the-rower Burpees

Max Calorie Row

Rest 3:00

AMRAP 3:

18 OHS (115/80#)

18 Over-the-rower Burpees

Max Calorie Row

Rest 3:00

AMRAP 3:

15 OHS (135/95#)

15 Over-the-rower Burpees

Max Calorie Row

Rest 3:00

AMRAP 3:

12 OHS (155/105#)

12 Over-the-rower Burpees

Max Calorie Row

RX 75/55, 95/65, 115/80 135/95

Scaled 65/45 75/55 95/65 115/80

10/17/17

CrossFit Allegiance – CrossFit

A friend of mine asked me to get word out and just see if there was anybody that might be interested in a bookkeeping position. If so please come talk to me.

Open gym team of 4 1,000 Burpees 39:36

Gymnastics

Metcon (3 Rounds for reps)

3 Rounds:

40% of Max Unbroken Strict HSPU

30% of Max Unbroken Strict HSPU

20% of Max Unbroken Strict HSPU

*Rest as little as needed between unbroken sets,

and rest 2:00 between rounds.

RX Kipping

Weightlifting

Deadlift (Build to a Heavy Set of 5 Touch and Go)

Metcon

Metcon (AMRAP – Reps)

On the Minute x 4 Rounds

1st: 15 Deadlifts (225/155)

2nd: 15 GHD Sit-Ups

3rd: Max Calorie Row

4th: Rest

Score is Calorie’s on the rower.

ADV RX as written

RX 185/135 and 10 DL and 10 GHDS

Extra work if you want an after WOD

Metcon (Time)

Accumulate 75 Weighted Hip Extensions (35/25)

10/16/17

CrossFit Allegiance – CrossFit

We only have 5 teams signed up for the Halloween Competition. The WOD’s are made so everyone can participate. Please put a team together and join in on the fun. If you have any questions let us know.

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Girls RX 55

Weightlifting

Squat Snatch

On the Minute x 12 (3 Rounds)

Minute 1 – 2 Reps @ 70%

Minute 2 – 2 Reps @ 73%

Minute 3 – 2 Rep @ 76%

Minute 4 – Rest