WOD
10/2/17
CrossFit Allegiance – CrossFit
Our long time 5:30am member Justin Lincoln’s son Mikey was diagnosed on August 24th, 2017 with acute myelogenous leukemia at 11 months old. Mikey will be in the hospital for the next few months while he goes through treatment. If you are interested in helping support Mikey and his family you can visit his gofundme page at
https://www.gofundme.com/fightamlformichaeljames
OR
We have t-shirts for sale for $20 at the front desk. Thank you for all your support!
T-shirts to help support Mikey!
Gymnastics
Ring Muscle up test (AMRAP – Reps)
Ring MU
Max Set
1 attempt
ADV RX as Written
RX Bar MU
Scaled L1 C2B
Scaled L2 Pull-ups
Scaled L3 band Pull-ups
Unbroken
Metcon
Partner Eighteen Wheeler (AMRAP – Rounds and Reps)
AMRAP 20:
36/30 Calorie Row
30 Wall Balls (20/14)
24 Dumbbell Snatches (50/35)
18 T2B
ADV RX as Written
RX 35/20
Optional Extra Strength Work
Overhead Squat (Build to a Moderate Single 3 second pause)
Squat Snatch
On the Minute x 12 (3 Rounds total)
Minute 1 – 3 Reps @ 75%
Minute 2 – 2 Reps @ 80%
Minute 3 – 1 Rep @ 85%
Minute 4 – Rest
Back Squat
2 Rounds:
7 Reps @ 72%
5 Reps @ 76%
3 Reps @ 80%
Rest 2:00 between each set of squats
9/30/17
CrossFit Allegiance – CrossFit
Happy Birthday Bill!
Metcon
Metcon (Time)
Team of 3
For Time:
800 Meter Run
100 Overhead Squats (75/55)
400 Meter Run
100 Thrusters (75/55)
400 Meter Run
100 Front Squats (75/55)
ADV RX as Written
RX 100 Wallballs, 100 KBS 24/16kg, 100 Goblet Squats
9/29/17
CrossFit Allegiance – CrossFit
Weightlifting
Clean and Jerk (8×1)
On the Minute x 8
2 Squat Cleans + 1 Split Jerk
Performed at 70% of Clean and Jerk
Metcon
Metcon (Time)
For Time:
21 Bar Facing Burpees
21 Power Cleans (135/95)
21 Bar Facing Burpees
ADV RX
RX 115//75
Midline
Metcon (AMRAP – Reps)
EMOM x 12
Even: 15 GHD Sit-Ups
Odd: 20 Hip Extensions
9/28/17
CrossFit Allegiance – CrossFit
Male winner for our 21 Day Callange. Rob you should be proud. Please keep moving forward and continue to be healthy.
Metcon
Playground (Time)
Partner WOD
1 Mile Run
40 Kettlebell Swings (32/24kg)
40 Goblet Squats (32/24kg)
800 Meter Run
30 Kettlebell Swings
30 Goblet Squats
400 Meter Run
20 Kettlebell Swings
20 Goblet Squats
ADV RX as written
RX 24/16kg
Split reps and run together
The 1 mile will be to the end of the road and one lap around the building
5:30/6:30am please bring a flash light or reflectors and wear something bright. Thank you
9/27/17
CrossFit Allegiance – CrossFit
Weightlifting
Metcon (Weight)
On the Minute x 5: 1 Pausing Front Squat
On the Minute x 5: 1 Front Squat
Metcon
Double Over (2 Rounds for reps)
AMRAP 8:
10 Toes to Bar
30 Double Unders
Rest 4:00
AMRAP 8:
Wallballs (20/14)
*15 Abmat sit-ups after each break
Score in round 1 is total T2B and DU. Score in round two is total number of wall balls.
ADV RX as written
RX 60 singles (20/14) (10’/9′)
9/26/17
CrossFit Allegiance – CrossFit Teens
Metcon
Metcon (AMRAP – Reps)
Captain Crunch
AMRAP 4:
3 rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
then
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
2 rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
then
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
1 round:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
then
Max Calorie Row in Time Remaining
9/26/17
CrossFit Allegiance – CrossFit
Happy birthday Justin!
Warm-up
Warm-up (No Measure)
3 Rounds
1 min bike
10 supermans
10 hollow Rock
10 plank shoulder touch
—Then
Soldier walks
Quad pull toe touch
Lunges
Then
Empty bar work
3 Rounds:
5 RDL’s
5 Hang Cleans
5 Push jerks
Metcon
Captain Crunch (3 Rounds for reps)
AMRAP 4:
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
then
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
then
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
then
Max Calorie Row in Time Remaining
ADV RX as written
RX 75/55 95/75 135/95
9/23/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
Team Mind Eraser
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run
ADV RX as written
RX (115/80)
Teams of 3. Partner A does 7 Cleans 7 Burpees and then a 200 m run. Partner B can start their round as soon as partner A leaves to run. Partner C can start their round as soon as B leaves for their run and partner A can go again as soon as partner C goes for their run.
9/22/17
CrossFit Allegiance – CrossFit
Tonight there will be no class from 5:30-til close. We will be hosting an Olympic Lift Seminar here at CFA with 2 time Olympic head coach and 1980 Olympian, Michael Cohen from 5:30-9pm. $100 if you are interested.
Weightlifting
Snatch (1RM)
Metcon
Partner Blitzen (Time)
ADV RX
5 Rounds:
40/30 Calorie Row
20 Thrusters (115/80)
RX
5 Rounds
40/30 Calorie Row
20 Thrusters 95/65
9/21/17
CrossFit Allegiance – CrossFit Teens
Metcon
Metcon (Time)
Partner WOD
60 DB Snatch
60 Burpees
40 DB Snatch
40 Burpees
20 DB snatch
20 Burpees