WOD
5/19/17
CrossFit Allegiance – CrossFit
Warm-up
Warm-up (No Measure)
200m run
40m high knee skips
40m butt kicks
40m grapevine
-then-
20m soldier walks
20m walk on balls of feet
20m quad-pull/toe-touch
20m knee tucks
20 ankle rolls/foot
20 arm circles/arm
-then-
grab a bar or PVC and go through 2 rounds of Burgener warm-up
https://www.youtube.com/watch?v=ZE7-msQJyfo
Weightlifting
Clean and Jerk
65% 3+1
70% 3+1
75% 3+1
80% 3+1
85% 2 x 3 Cleans + 1 Jerk
Metcon
“Surfer on Acid” (Time)
“Surfer on Acid”
3 RFT:
400m Run
21 Burpees
5/18/17
CrossFit Allegiance – CrossFit
Warm-up
Together
Warm-up (No Measure)
400m jog
2 rounds:
3 DB press, 3 DB FS, 3 DB thrusters
-then-
2 rounds:
5 skater squats
:30 pigeon pose/leg
5 straight leg raises/leg
5 bridges
5 hip flexion
Metcon
Metcon (No Measure)
Each station is 5 minutes. Repeat whichever stretch needed.
Station 1
Bike 1 minute
:30-45 sec quad pull/ leg
:30-45 sec touch your toes ?
Station 2
200m jog
:30-45 sec pigeon stretch
:30-45 sec frog stretch
Station 3
Row 20 calories
Shoulder stretches (if you don’t know at least 2 movements ask your coach)
Station 4
15 Burpees
Rollout
5/17/17
CrossFit Allegiance – CrossFit
Happy 12th Birthday Julia!
Warm-up
Warm-up (No Measure)
Together as a class:
200m Jog +
1 Lap KB Waiter Carry/Arm (Light)
5 KB Goblet Squats
5 Single Leg KB DL/Leg
5 Bottoms Up KB Press/Arm
+
2 Rounds
10 Alt Plank Shoulder Taps
10 PVC pass throughs
Front Squat (87% 1×1)
77% 1×5
83% 1×1
77% 1×5
85% 1×1
77% 1×5
87% 1×1
Metcon (AMRAP – Rounds and Reps)
AMRAP x 13:
55 Calorie Row
55 Thrusters (95/65)
55 Pull-ups
55 HSPU
Mobility
2:00 standing straddle then pec smash with lacrosse ball
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
