WOD
6/29/17
CrossFit Allegiance – CrossFit
This Saturday from 10:30 – 11:30am a local small family owned farm raising poultry, pork and lamb on pasture will be here setting up a mini farmers market for us. This week they will only have chicken but they will be back on the 22 with pork as well. Their animals get to live out their lives on green grass in the North Carolina sunshine. They are also committed to using only non-GMO feed and humane processing.
Metcon
Metcon (AMRAP – Rounds and Reps)
Team of three
25 Min AMRAP:
10 C2B
15 GHD
200 m run
One person working at a time. As soon as A leaves for their run B can start on C2B while C rests. Rotate through AMRAP
Cool Down
Metcon (No Measure)
Each Station is 3 min
1: Rollout
2: 3×8 Crab Sliders
3: 3×8 Psoas March/leg
4: 3×8 Prone Lift Offs
6/28/17
CrossFit Allegiance – CrossFit
Below is a link to our member directory on our website. We have many talented members we can utilize and support in their day jobs. If you would like to be added to the page just email me your info.
https://crossfitallegiance.com/member-directory/
Weightlifting
Power Clean (6×2 65%)
Clean Pull (3×3 100%)
Metcon
Metcon (AMRAP – Reps)
AMRAP x 7min:
Wallballs (20# & 10’/14# & 9′)
*EMOM: 5 Deadlifts (225/155)
# of Wallballs is your score.
6/27/17
CrossFit Allegiance – CrossFit
5:30am please wear something bright. No one that works down that block is expecting us to be running down the road especially in the dark.
Metcon
Metcon (Time)
For Time:
Cash-in 1 mile run
30 KB Swings (32/24kg)
20 Burpees
1 mile run is Cross-over our neighbors parking lot and turn right down that block to the end of the cul-de-sac and back.
Metcon
Metcon (2 Rounds for reps)
EMOM 0-3
10-15 T2B
EMOM 3-6
5 Clean & Jerks (165/115)
3 total min for both movements. Pick a rep # you can do EMOM for 3 min
Round 1 reps is total for T2B and R2 reps is total for C&J
6/26/17
CrossFit Allegiance – CrossFit
Happy Birthday Samantha!
Also, Good article below about 5 Ways to Get A Better Finish in the Snatch
http://www.catalystathletics.com/article/2072/5-Ways-to-Get-A-Better-Finish-in-the-Snatch/?mc_cid=f779c72001&mc_eid=2c2d035871
Jennifer Pridemore
Weightlifting
Snatch (3×2 65-70%)
Back Squat (70% 3×3)
Metcon
Metcon (Time)
Partner WOD
4 Rounds
120 DU
60/50 Calorie Row
30 OHS (115/80)
6/24/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3
For Time:
400m Run
90 Box Jump Overs (24/20″)
90 Power Snatch (75/55)
90 Push-ups
90 Power Snatch (75/55)
90 Box Jump Overs (24/20″)
400m run
6/23/17
CrossFit Allegiance – CrossFit
Happy Birthday Tim!
Warm-up
Bike for 1 min or Row 250m
2 Rounds
10 hollow rocks
10 bridges
10 flutter kicks
10 super mans
30 sec plank
-then-
5# plate arm raises—- Front/side/across
PVC pass throughs
Hip stretch/soldier walks/quad pulls
Gymnastics
Metcon (AMRAP – Reps)
Max Reps of C2B Pull-ups in 1:00
Does not need to be unbroken
Weightlifting
Clean and Jerk
60% 2 Cleans +1 Jerk
70% 2 Cleans +1 Jerk
75% 2 Cleans +1 Jerk
80% 1 Clean & Jerk
85% 1 Clean & Jerk
90% 2×1 Clean & Jerk
Metcon
Metcon (Time)
Partner WOD
40 – 30 – 20:
DB Hang Squat Cleans 50/35#
Push-press 50/35#
Row 1200m
Row 1200 after 40 and after 30 and then after 20.
6/22/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
30/25 Calorie Row
20 Push-ups
10 Deadlifts (245/165)
Metcon
Metcon (No Measure)
Each Station is 5 minutes
Run 200m
Stretch hamstrings & glutes
Bike 1 min
Quads & calfs
Run 200m
Hip stretch
Bike 1 min
Rollout
6/21/17
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (Work up to a heavy single)
Metcon
Metcon (3 Rounds for reps)
AMRAP 4:00:
400m Run
15 Burpees Over Bar
Max Power Cleans (135/95)
Rest 4:00
AMRAP 4:00:
400m Run,
10 Burpees Over Bar
Max Power Cleans (155/105)
Rest 4:00
AMRAP 4:00:
400m Run
5 Burpees Over Bar
Max Power Cleans (185/135
ADV RX as written
RX 105/65, 115/75, 135/85
400m is 2 laps around the building. If it is muddy or raining Row 400m for RX
Saturday Fun! Why would you ever miss a Saturday class? We have so much fun!
6/20/17
CrossFit Allegiance – CrossFit
Happy Birthday Bruce! Happy Birthday Adam!
The Meltdown ends this Wednesday. Please see me for your final weigh in : )
The Body Composition testing truck will be here this weekend. If you are interested in taking your body fat % or retaking it sign up at the link below.
Weightlifting
Squat Snatch (85% 3×1)
60% 1×2
70% 1×2
75% 1×2
80% 1×2
85% 3×1
Metcon
Harley Love (Time)
6 Rounds:
13 Thrusters (115/80)
14 CTB Pull-Ups
Saturdays winning team holding the trophy and the title.
6/19/17
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat (85% 3×1)
60% 1×2
70% 1×2
75% 1×2
80% 1×2
85% 3×1
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 25
Teams of 3:
10 Front rack DB Reverse Lunges (5/side) 50/35#
10 DB Push Press 50/35#
10 Squat jumps W/1 DB 50/35#
200m Row
*Relay style, Athlete 2 can start once Athlete 1 starts to row, etc.
