WOD
6/9/17
CrossFit Allegiance – CrossFit
Workout is at our new location today. 615N HWY 16, 3 doors down from Dunkin’ Donuts (the green awning).
Our members are by far the best. Everybody pitched in with the move. We can’t thank you enough for always being awesome!
Weightlifting
Back Squat (95%1×1)
60%/2
70%/2
75%/2
80%/2
85%/2
90%/1
95%/1
Please use safety racks
Metcon
Metcon (Time)
4 round:
12/9 cal row
12 cleans 115/85
12 pull-ups
ADV RX as written
RX 95/70
6/8/17
CrossFit Allegiance – CrossFit
Core work
Metcon (AMRAP – Reps)
Tabata
sit-ups
Hollow Rock
Metcon
Metcon (Time)
Partner WOD
40-30-20
KB DL 24/16kg
Ring pullupes
Scaled KB DL 16/12kg
Scaled Pullups = RR
6/7/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Reps)
Partner WOD
0:00-10:00:
1 Mile Run
(Partner A runs 400 then partner B runs 400) Repeat to total 1 mile
Max HSPU in remaining time
10:00-13:00:
Rest
13:00-20:00:
800 Meter Run (Partner A runs 400 than B runs 400)
Max Lunges in remaining time
20:00-23:00:
Rest
23:00-27:00:
400 Meter Run Partner A runs 200 then B 200)
Max Burpees in remaining time
One person working
6/6/17
CrossFit Allegiance – CrossFit
Strength
Metcon (AMRAP – Reps)
Tabata push-ups
20 seconds on 10 seconds off for 8 rounds
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
AMRAP x 20
20 Wallballs 20/14
20 Burpee Box Jump (24/20″)
20 Toes-to-Ring
20 DB Front Squats (50’s/35’s)
6/5/17
CrossFit Allegiance – CrossFit
We are really sorry for the inconvenience of the gym and the move. We will do our best to have everything set up and back to normal asap. We can’t thank everyone enough for all the help. We have such an amazing community.
Weightlifting
Metcon (Weight)
EMOM x 8 Min
6 DB thrusters
You choose the weight
Metcon
Metcon (10 Rounds for reps)
EMOMx20
Odd: 15 Wallballs (20/14)
Even: 12 DB Snatches 50/35#
Each round is worth 27 reps
6/2/17
CrossFit Allegiance – CrossFit
We will be moving this Saturday. If anyone can help please do. We will continue to worout at our current location until 6/9, next Friday.
Our first WOD in our new place will be Saturday June 10th.
Please clean your stuff out of the lockers before Saturday.
Weightlifting
Clean and Jerk (75% 3×2)
Clean & Jerk
60%/2
65%/2
70%/2
75% 3×2
Metcon
Metcon (Time)
Partner WOD
4RFT:
40/30 Cal Row
12 Burpee Box Jumps (30/24″)
6 Cleans (175/125)
ADV RX as written
RX Burpee BJ (24/20″) and 155/105
6/1/17
CrossFit Allegiance – CrossFit
We will be moving this Saturday around 9:30am. If anyone can help please do. We will continue to worout at our current location until 6/9, next Friday.
Our first WOD in our new place will be Saturday June 10th.
Warm-up
Warm-up (No Measure)
Row 50m arms only
10 air squats
Row 100m
10 push-ups
Row 200m
10 stretching Lunges
-then-
10 pvc pass throughs
10 arm circles forward
10 arm cirles back
10 5# plate front/side/across body
Metcon
Metcon (No Measure)
5 min stations
Station 1: bike 1:00
Stretch hamstrings
Station 2: row 1:00
Stretch quads/groin
Station 3: 30 Wallballs
Pec smash
Station 4: 30 situps
Back smash
Station 5: 30 sit-ups
You choose
5/31/17
CrossFit Allegiance – CrossFit
Warm-up
Warm-up (No Measure)
100m run
20m soldier walks
100m run
20m butt kicks
100m run
20m knee tucks
-then-
2 rounds:
10 KBS
10 single leg KB DL
10 Plank shoulder touches
-then-
10 5# plate front/side/across raises
10 PVC pass throughs
10 PVC OHS
-then-
“Burgener” Warm-up
Weightlifting
Snatch (3×1 80%)
3×3 at 70%
3×2 at 75%
3×1 at 80%
Metcon
The Running Dead (Time)
3 RFT:
600m Run
16 Deadlifts (225/155)
60 Double-unders
5/30/17
CrossFit Allegiance – CrossFit
The meltdown starts today…….21 days.
Weightlifting
Back Squat (75% 4×3)
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Murph
CrossFit Allegiance – CrossFit
Todays WOD is not about the WOD it is about the hero’s that have served our nation. It’s not just about Murph, it’s about all of our hero’s. Every rep you complete will be for every hero. Whatever you choose to do will be perfect. Keep your heart and mind focused on those who have served and do what you can, whether it is a partner WOD, partitioned not partitioned with a weighted vest or not. Honor the hero, not the WOD.
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
