WOD

No WOD available

8/14/17

CrossFit Allegiance – CrossFit

View Public Whiteboard

Weightlifting

Back Squat (5×5 85%)

Metcon

Metcon (Time)

3 RFT:

400 Meter Run

15 Clean and Jerks (115/80)

75 Double-Unders

Extra work if you want an after WOD

Snatch

70%/2

75%/2

80%/2

85%/2

90%/1

95%/1

Snatch Pull (110% 4×2)

8/12/17

CrossFit Allegiance – CrossFit

View Public Whiteboard

Metcon

Metcon (Time)

Teams of 3:

6 Rounds

1000m Row

24 HSPU

30 T2B

200m run

ADV RX as written

RX 45 Push ups or 15/person

Split reps run together

8/11/17

CrossFit Allegiance – CrossFit

Happy Birthday Bob Johnson!

View Public Whiteboard

Weightlifting

Clean and Jerk (90% 3×1)

70% 1×2

75% 1×2

80% 1×2

85% 1×1

90% 3×1

Metcon

Metcon (Time)

3 RFT:

10 Front Squats (185/135)

20 C2B

50 Double Unders

ADV RX as written

RX 155/105

Not off the rack

8/10/17

CrossFit Allegiance – CrossFit

View Public Whiteboard

Metcon

Metcon (Time)

Partner WOD:

60-40-30-20

KBS (32/24kg)

Burpees

400 Meter Run

ADV RX as Written

RX 24/16kg

**Split reps however needed and run together

Mobility

Metcon (No Measure)

2 min Frog stretch

2 min ankle stretch

2 min 90/90 stretch

2 min Chest Smash with ball

2 min Lat Smash with Roller

8/9/17

CrossFit Allegiance – CrossFit

View Public Whiteboard

Weightlifting

Push Press (5×4 80%)

Metcon

Metcon (AMRAP – Reps)

AMRAP x 7 min

Power Snatch (115/80)

EMOM: 7 Wall Balls (30/20)

score is # of Snatches

ADV RX as written

RX 20/14 WB

***Start with WB***

Optional Extra Strength Work

Power Clean (80% 5×4)

Push Jerk (80% 5×3)

8/8/17

CrossFit Allegiance – CrossFit

View Public Whiteboard

Metcon

Grace (Time)

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

Metcon

Boat Race (Time)

3 RFT:

500m Row

400m Run

3 mins rest between rounds

8/7/16

CrossFit Allegiance – CrossFit

Beatdown returns to the US Cellular Center in downtown Asheville October 7, 2017.
4-Person Team Competition has Rx, Scaled and Masters (40+) divisions. Teams can consist of All-Male, All-Female or Co-Ed (2 Female, 2 Male).
$400 per team after August 6th
***Registration will remain open until they sell out – 60 teams are already registered***
Register and view WODs here:
http://www.unbrokenseries.com/beatdown

View Public Whiteboard

Weightlifting

Back Squat (5×5 83%)

Metcon

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Scaled

10 C2B

115/85#

Optional Extra Strength Work

Snatch (3×1 90%)

Snatch

70% 1×2

75% 1×2

80% 1×2

85% 1×2

90% 3×1

Snatch Pull (105% 4×3)

8/5/17

CrossFit Allegiance – CrossFit

View Public Whiteboard

Metcon

31 Heroes (AMRAP – Reps)

31 Minute AMRAP of:

Partner 1:

8 Thrusters, 155# / 105#

6 Rope Climbs, 15 ft.

11 Box Jumps, 30″ / 24″

Partner 2:

400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here
Use plates instead of sandbags if needed.

8/4/17

CrossFit Allegiance – CrossFit

View Public Whiteboard

Weightlifting

Front Squat (80% 5×5)

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Extra work if you want an after WOD

Clean and Jerk (85% 3×1)

60% 3+1

65% 2+1

70% 2+1

75% 2+1

80% 2+1

85% 3×1

8/3/17

CrossFit Allegiance – CrossFit

Happy Birthday Jen Warcola!

View Public Whiteboard

Metcon

Metcon (Time)

AMRAP 15min:

200m Run

15 T2B

12 Front Rack Reverse Lunges (115/80)

9 Ring Dips

ADV RX as written

RX (95/65) 9 Hand Release Push-ups

Metcon

You choose your workout based on if you need a recovery day. Above non-recovery and below is recovery/accessory. Hopefully everyone does the cool down 🙂

Longevity!

Metcon (No Measure)

5 Rounds:

Min 1: 10 Pushups

Min 2: 10 DB Bent Over Rows, each (50/35)

Min 3: 10 Strict Presses (empty barbell)

Min 4: 10 Green Banded Pull Aparts

Min 5: 15 Sit-Ups

Metcon (No Measure)

Cool down

1 min Frog stretch

1 min each side 90/90 hip stretch

1 min each side ankle stretch

1 min child’s pose

FIND US ON FACEBOOK