WOD
8/30/17
CrossFit Allegiance – CrossFit
Happy Birthday, Josh Roberts!
Weightlifting
Power Clean
70% 3×5
75% 2×3
Metcon
Metcon (3 Rounds for reps)
AMRAP 5
50/35 Calorie Row
AMRAP Macho Man (135/95)
rest 5 minutes
AMRAP 5
35/25 Calorie Row
AMRAP Macho Man (155/105)
rest 5 minutes
AMRAP 5
20/15 Calorie Row
AMRAP Macho Man (185/135)
ADV RX as written
RX 115/75 135/95 155/105
“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks
8/29/17
CrossFit Allegiance – CrossFit
Starting tomorrow we have daycare! Monday and Wednesday from 8:30-10:30am Tuesday and Thursday from 9:30-10:30am. Please come talk to me if you have any questions.
Weightlifting
Metcon (Time)
21 Strict Press 75/55
rest 1 min
18 Strict Press 95/65
rest :45
15 Strict Press 115/75
rest :30
12 Push Press 135/95
ADV RX as written
RX 65/45, 75/55, 95/65, 115/80
Not off the rack and it doesn’t have to be unbroken.
Metcon
Metcon (Time)
3 RFT:
400 Meter Run
21 KBS (32/24kg)
15 Box Jumps
12 C2B
ADV RX as written
RX 24/16kg and pull-ups
8/28/17
CrossFit Allegiance – CrossFit
Happy Birthday Maddy!
Weightlifting
Snatch (0-8 min Work up to heavy single)
Snatch Grip Deadlift (80% of max snatch 5×5*3sec pause in power position)
Power Position is when torso is erect, knees slightly bent, feet flat. Good article about the power position.
http://boxlifemagazine.com/the-power-position-the-most-important-aspect-of-olympic-weightlifting/
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
AMRAP 15
100 Double Unders
50/36 Calorie Row
30 Dumbbell Hang Squat Cleans (50/35)
Scaled DBHSC (35/20)
8/26/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3:
600 Meter Run
100 Power Snatches (75/55)
30 HSPU
600 Meter Run
75 Power Snatches (95/65)
45 HSPU
600 Meter Run
50 Power Snatches (115/80)
60 HSPU
600 Meter Run
ADV RX as written
RX push-press your snatch weight but your # of reps will be the opposite…. 60 PP, 45 PP, 30 PP
8/25/17
CrossFit Allegiance – CrossFit
Happy Birthday Adrianne!
Weightlifting
Clean and Jerk (5×1)
60% 1×2
65% 1×2
70% 1×2
75% 5×1
Metcon
Metcon (Time)
3 RFT:
10 C2B
10 Front Squats (165/110)
10 Burpees
ADV RX as written
RX 135/95
8/24/17
CrossFit Allegiance – CrossFit
Happy Birthday Jennifer T!
Metcon
Metcon (Time)
Partner WOD
3 Rounds:
100/70 Calorie Row
200 Double Unders
100 Meter Farmers Carry (32/24kg)
Split reps both partners Farmers Carry for 100m
Mobility
Metcon (No Measure)
2 Rounds is
1 min frog stretch
1 min glute stretch
1 min rollout
8/23/17
CrossFit Allegiance – CrossFit
Happy Birthday Karina!
Fri, September 22, at 5:30 PM – 9:00 PM EDT Olympian and 2 time Olympic Head Coach, Michael Cohen will be at CFA putting on a seminar. He has been active in the sport of Olympic Weightlifting for over 45 years as both an athlete and a coach
Click on the link below to sign up.
https://www.eventbrite.com/e/crossfit-allegiance-olympic-weightlifting-seminar-tickets-36637636156
Weightlifting
Back Squat (75% 3×5)
Metcon
Metcon (AMRAP – Reps)
4x :20 on :10 OFF for each movement
Sit-ups
Deadlifts (155/105)
Sit-ups
Deadlifts (155/105)
4 sets of each movement before moving to the next movement. So you will start with max reps of sit-ups for 4 rounds of 20 seconds of work and 10 seconds rest.
8/22/17
CrossFit Allegiance – CrossFit
Weightlifting
Metcon (Weight)
EMOMx8
3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)
ADV RX as written
RX 135/95
You can do 2 Power cleans + 1 squat clean + 2 Front Squats + 1 Thruster jerk + 2 Push Jerks
Metcon
Metcon (3 Rounds for reps)
AMRAPx 4min
15-12-9
Wallballs (20/14)
C2B
rest 4 minutes
AMRAPx 4min
15-12-9
Wallballs (20/14)
T2B
rest 4 minutes
AMRAPx 4min
15-12-9
Wallballs (20/14)
Pull-ups
8/21/17
CrossFit Allegiance – CrossFit
Weightlifting
Hang Snatch (3×3 70%)
Overhead Squat (3×3 70%)
Metcon (Time)
For Time:
21-15-9
SDLHP (95/65)
Push Press (95/65)
Lateral Burpees Over the Bar
8/19/17
CrossFit Allegiance – CrossFit
This weekend we have some brave ladies competing. It’s fun to go and support them and appreciated. Amy is competing tomorrow at 9:45 10:40 and 12:45 at CrossFit North Lake in The Goddess Games . Also on Sunday we have two teams competing Hillary & Jenn T and Stacey & Shannon 9:30 10:30 1:20. The address is
CrossFit Northlake, 8721 Sidney Cir #500, Charlotte, NC 28269
Metcon
Metcon (3 Rounds for reps)
Partner WOD
0-10min
1 mile Run together
Time remaining
ADV RX Max rope climbs
RX Max C2B
Rest 10:00 – 13:00
13:00 – 20:00
800 Meter Run together
Time remaining Max KBS
ADV RX 32/24kg
RX 24/16kg
Rest 20:00 – 23:00
23:00 – 27:00
400 Meter Run together
Time remaining Max Thrusters ADV RX (95/65)
RX (75/55)
Please don’t drop the 15 from above your head.
