WOD
5/16/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (3 Rounds for reps)
AMRAP 3:
Run 400m
Power Snatch (95/65)
Rest 3:00
AMRAP 3:
Run 400m
Power Snatch (115/80)
Rest 3:00
AMRAP 3:
Run 400m
Power Snatch (135/95)
Score is # of snatches each round.
Gymnastics
Metcon (Time)
12 Muscle-ups
30 Kipping HSPU
8 Muscle-ups
20 Kipping HSPU
4 Muscle-ups
10 Kipping HSPU
ADV RX as written
RX
8 MU
20 HSPU
5 MU
15 HSPU
2 MU
10 HSPU
5/15/17
CrossFit Allegiance – CrossFit
Metcon
Back Squat (1×1 87%)
77% 1×5
83% 1×1
77% 1×5
85% 1×1
77% 1×5
87% 1×1
Metcon
Metcon (Time)
5 Rounds:
9 Power Cleans (135/95)
15 Push-ups
21 Squats
200 Meter Run
5/13/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
4 Rounds
30 Wallballs (20/14#)
30 Burpee Box facing Jumps Overs
30 Push Press (75/55)
30 pull-ups
Split reps
Baby Shower WOD
CrossFit Allegiance – CrossFit
This WOD is in honor of all the pregnant ladies at CFA. We have 3 that are right around the corner from their big day and one that is in her first trimester. If you are interested in chipping in for a gift we will leave an envelope on the speaker. Put your cash in and write your name on the envelope or you can just bring in a pack of diapers.
NO YOGA today!
Weightlifting
Back Squat (88% 1×1)
78% 1×4
83% 1×1
78% 1×4
86% 1×1
78% 1×4
88% 1×1
Metcon
Metcon (Time)
Partner WOD
40 SDL 205/155
800m Row
40 KBS 32/24kg
800m Row
40 WB 20/14#
800m Row
40 WB
800m Row
40 KBS
800m Row
40 SDL
ADV RX as written
RX SDL 185/125, KBS 24/16kg
4th Annual BBQ after “Murph”
5/11/17
CrossFit Allegiance – CrossFit
You’re Invited!
Private Cooking Class at the Home of Miranda Morales
Saturday, May 20
6:00 p.m.
$45 per person
Dr. Jodie’s Cooking For Life
has prepared a special, hands-on cooking class and menu for CrossFit Allegiance members.
Menu
Garlic Vinaigrette over Greens
Chicken Collard Wraps with Kimchi & Garlic Mayo
Thai Coconut Slaw
Fish Chowder (non-dairy)
This is an interactive class where everyone is involved with the food prep. We will sit and eat together at the end of class. The class will take 2 hours.
There is limited room.
Metcon
Metcon (No Measure)
Each station is 5 minutes
Station 1: bike for 1 minute and stretch quads and calfs
Station 2: row for 1 minute and then stretch hips
Station 3: jog 100m and then stretch glutes and hamstrings
Station 4: 10 pushups and stretch upper body
Core work
Metcon (No Measure)
8 Rounds
8 hollow rocks
8 weight sit-ups 30/20#
8 super mans
8/10/17
CrossFit Allegiance – CrossFit
Weightlifting
Clean and Jerk ( 2 Cleans + 1 Jerk x 3 75%)
60% 2 cleans +1 Jerk
70% 2 cleans +1 Jerk
75% 2 cleans +1 jerk x 3
Front Squat (85%x1)
75%x 3
80%x1
75%x3
83%x1
75%x3
85%x1
Metcon
Metcon (Time)
Partner WOD
400m run
10 Snatches (135/95)
400m run
10 Snatches
400m run
20 Cleans (135/95)
400m run
20 Cleans
Adv RX as written
RX 95/65
**partner WOD, split reps and run together
5/9/17
CrossFit Allegiance, CrossFit Allegiance – CrossFit
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
We did this WOD on 11/8/16. Check your results.
Metcon
Metcon (10 Rounds for reps)
EMOMx10:
Odd: 3-6 Deficit HSPU 4.5/3″
Even: 1-2 Strict Muscle-ups
ADV as written
RX
Odd: 3 -6 HSPU
Even: 1-2 Kipping MU
5/8/17
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
75% 1×5
80% 1×1
75% 1×5
83% 1×1
75% 1×5
85% 1×1
Metcon
Metcon (Time)
21 Thrusters (95/65)
21 KBS (32/24kg)
400m Run
15 Thrusters
15 KBS
400m Run
9 Thrusters
9 KBS
400m Run
5-6-17
CrossFit Allegiance – CrossFit
Metcon
Chip & Rip (Time)
Teams of 2:
100 Cal Row
100 Box Jump Overs, 24/20
100 Deads, 185/125
100 Wall balls, 20/14
100 Burpees
100 Wall Balls
100 Deads
100 BJO
100 Cal Row
ADV RX as written
RX 165/115
5/5/17
CrossFit Allegiance – CrossFit
Happy Birthday day Myra!
Yoga at 10:30am.
Weightlifting
Front Squat (3×3 65%)
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
