WOD
5/27/17
CrossFit Allegiance – CrossFit
Monday’s Memorial day WOD “Murph” we will have 2 time slots. Everyone that can run a mile in 9 + will go at 9am and for everyone that can run a mile in sub 9 will go at 9:30. The class times will be in WODify. Please sign up.
Metcon
Adderall (AMRAP – Reps)
With a running clock:
0:00-10:00
1 Mile Run
Max Clean & Jerks (135/95#)
10:00-13:00-REST
13:00-20:00
800m Run
Max Power Snatch (115/80#)
20:00-23:00-REST
23:00-27:00
400m Run
Max Thrusters (95/65#)
5/26/17
CrossFit Allegiance – CrossFit
Weightlifting
Clean and Jerk (90% 3×1)
65% 1×3
70% 1×3
75% 1×3
80% 1×3
85% 1×2
90% 3×1
Metcon
Metcon (Time)
Partner WOD
130/100 Cal Row
100 Power Snatches (75/55)
50 Over-the-Bar Burpees
5/25/17
CrossFit Allegiance – CrossFit
Happy Birthday Derek H!
Alyson is collecting for Operation Gratitude again! If you would like you can donate this Memorial Day something or some things from the list below to send to troops!!! Most of the travel-size items can be found at the dollars stores or Walmart. Alyson will set up a donation box at CFA during Murph and the BBQ, but she will take donations at anytime for the next week.
Knit or Crocheted Scarves and Hats
Cool-Ties/Bandana Coolers (Make Cool Ties)
Paracord Survival Bracelets (NEW STYLE! Bracelets)
Beanie Babies, Webkinz, Amigurumi, or other Small Plush Toys (6 inches or smaller)-
Hand Sanitizer (1 to 3 ounce size)
Socks (preferably black, brown, green, tan; not white)
Drink Mix Packets (single serve, Kool-Aid, Crystal Light, etc.)
Gum
Lip Balm (with extra seal)
Mouthwash – Travel size
Tissue (individual packets)
QTips (travel size packets)
Moist Towelettes (individual packets)
Sunscreen – Travel size, Non-Aerosol
#supportourtroops??????
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
15 Air Squats
15 Sumo DL 155/125
2 Legless rope climbs
ADV RX as written
RX rope climb
Scaled 6 Pull-ups
Cool Down
Metcon (No Measure)
Station 1: pec smash
Station 2: scapula/teres major/deltoid/lat. smash
Station 3: pigeon stretch
Station 4: your choice
Each station is 4 minutes
5/24/17
CrossFit Allegiance – CrossFit
Happy Birthday Kyle!
Weightlifting
Front Squat (3×5 79% 1×1 85%, 87%, 89%)
79%/5
85%/1
79%/5
87%/1
79%/5
89%/1
Metcon
Metcon (4 Rounds for reps)
4 Rounds:
Min 1: 12 KB Front Rack Lunges (24/16kg)
Min 2: 12 Push-ups
Min 3: 12 KB Box Step-Ups (16/12kg)
Min 4: 50s Plank Hold (elbows)
6 each leg and everyone steps to 20″ box
5/22/17
CrossFit Allegiance – CrossFit
Happy Birthday Katie P!
Warm-up
Warm-up (No Measure)
200m Jog
10m Spider Man Lunges
10m Quad pull toe touch
10m soldier walks
20m but kicks
20m grapevine
—2 Rounds—
5 Thoracic Ext Rotations/Arm
https://www.youtube.com/watch?v=aCEKBGRhSBQ
5 Scap Push Ups
10 5# plate front raises
10 5# plate Tricep Ext 5/Side
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Metcon (2 Rounds for reps)
EMOMx16:
Odd: 15 Wallballs (20/14#)
Even: 6 Bar MU
Round 1 will be your total # of WB you got each round and Round 2 will be your total # of BMU you got each round.
5/22/17
CrossFit Allegiance – CrossFit
Happy Birthday Dan L!
Warm-up
Warm-up (No Measure)
200 m run
2 Rounds
5 goblet squats
5 KBS
5 one arm KB press/arm
5 single leg KB DL/leg
5 inch worms
-then-
2 Rounds
10 OHS PVC
10 pass throughs
-then-
:30 Pigeon stretch/leg
10 bridges
5 leg raises/leg
:30 frog stretch
1: Table Manners (Time)
3 Rounds:
10 Power Cleans (135/95)
10 Front Squats
10 Push Jerks
ADV RX as written
RX 115/80
Weightlifting
2: Hang Snatch (3×3)
From Mid-thigh
60% 1×4
65% 1×4
70% 1×4
75% 3×3
5/20/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
4 person team:
Run 400m
200 Wallballs (20/14#)
Run 400
200 Sumo Deadlift high pull (75/55#)
Run 400
200 Push Press (75/55)
Run 400
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
