11/13/17

CrossFit Allegiance – CrossFit

Gymnastics

Metcon (3 Rounds for reps)

3 Rounds:

25% of Max Unbroken Muscle-ups

35% of Max Unbroken Muscle-ups

45% of Max Unbroken Muscle-ups

*Rest as little as needed between unbroken sets, and rest 2:00 between rounds.

Scaled: Skill work

Weightlifting

Back Squat (4 x max reps 70%)

4 Rounds:

In a :30 Second Window:

Max reps @ 70%

Rest 2:30 between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

AMRAP x 20:

10 Thrusters (135/95)

30/22 Calorie Row

16 C2B

RX 95/55 & Pull-ups

When Partner A gets off the rower Partner B can start on Thrusters.

11/11/17

CrossFit Allegiance – CrossFit

Choose the Hero WOD you want.
Thank you to everyone who has ever served in any capacity in the military. Today is a day where we can celebrate the bonds we have and our service to our great country. Twenty two veterans commit suicide every day.
Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good.

Metcon

Glen (Time)

For Time:

30 Clean and Jerks, 135#

1-Mile Run

10 Rope Climbs, 15′

1-Mile Run

100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here

Partner Glen (Time)

Partner Glen

Glen

30 Clean and Jerks (135/95#)

1 Mile Run

10 Rope Climbs

1 Mile Run

100 Burpees

***split reps run together

Viola (AMRAP – Rounds and Reps)

AMRAP x 20:

Run 400 meters

11 power snatches, 95/65

17 pull-ups

13 power cleans, 95/65

U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

HarDTop (Time)

5 Rounds on the 4:00:

400 Meter Run

1 Round of “DT” (155/105)

ADV RX as written

Rx 135/95

Scaled 115/80

*Goal is to have at least :30 rest each round.

*Should you be unable to complete the round in 4:00, each rep not complete adds 1 second to your time

Armistice (AMRAP – Rounds and Reps)

22 min AMRAP

11 Power Cleans

11 Burpees Over the Bar

19 Deadlifts

18 Pull-Ups

ADV RX 135/95

RX 115/80

Modified Workout (Without Barbell)

11- Push Ups

11- Burpees

19- Sit-ups

18- Air Squats

11/10/17

CrossFit Allegiance – CrossFit

Happy Birthday Miranda!

I posted 2 WODs. Pick if you want to do the team WOD or the tabata WOD.

Weightlifting

Back Squat (5×3 85%)

Metcon

1: Metcon (3 Rounds for reps)

8 Rounds

20 Seconds Back Squats (45/35#)

:10 Seconds Rest

:20 Seconds DU

:10 Seconds Rest

Rest 3:00

8 Rounds

:20 Seconds KB Snatches (24/16kg)

:10 Seconds Rest

:20 Seconds Kipping HSPU

:10 Seconds Rest

Rest 3:00

8 Rounds:

:20 Burpees

:10 Seconds Rest

Metcon

2: Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 25:

10 DB Reverse Lunges (50/35#)

10 DB S2OH (50/35#)

20 DU

200 Meter Row

*Relay style. Athlete 2 can start once athlete 1 goes to row.

ADV RX as written

RX reverse KB lunges & S2OH 16kg/12kg

10 DU

Scaled 40 singles

11/9/17

CrossFit Allegiance – CrossFit

Metcon

Metcon (Time)

ADV RX

3 Rounds:

7 Ring Muscle-Ups

50 Air Squats

10 Hang Snatches (115/80)

RX

3 Rounds:

7 Burpee C2B Pull-ups

50 Air Squats

10 Hang Snatches (115/80)

Scaled

3 Rounds:

7 Burpee Pull-ups

50 Air Squats

10 Hang Snatches (95/65)

Metcon

Metcon (No Measure)

2 rounds

Min 1: bike

Min 2: 90/90 stretch

Min 3: row

Min 4: childs pose/downward dog/upward dog

Min 5: rollout

11/8/17

CrossFit Allegiance – CrossFit

Weightlifting

Deadlift (6×3 climbing)

TNG

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

AMRAP 20 min:

20 Deadlifts (225/155)

30 Calorie Row

40 Wallballs (20/14)

RX DL 185/135

11/7/17

CrossFit Allegiance – CrossFit

Happy Birthday Brady!

Gymnastics

Metcon (2 Rounds for reps)

Rounds:

60% of Max Unbroken Strict Handstand Push-ups

50% of Max Unbroken Strict Handstand Push-ups

40% of Max Unbroken Strict Handstand Push-ups

*Rest as little as needed between unbroken sets and rest 2:00 between rounds.

RX kipping
OR Shoulder press for strength if you are not doing HSPU

Weightlifting

Shoulder Press (6×2 add weight every rep rest 1:30 between sets)

Metcon

Criss Cross (AMRAP – Rounds and Reps)

AMRAP 15:

30 DU

15 Power Cleans (115/80)

30 DU

15 T2B

RX

15 DU

15 power Cleans (95/65)

15 DU

15 T2B
60 singles for each set

11/6/17

CrossFit Allegiance – CrossFit

Happy Birthday Erich C!

Gymnastics

Metcon (3 Rounds for reps)

3 Rounds:

20% of Max Unbroken Muscle-Ups

30% of Max Unbroken Muscle-Ups

40% of Max Unbroken Muscle-Ups

*Rest as little as needed between unbroken sets and rest 2:00 between rounds.
Skill work options:

Hallow rocks on the bar or rings, false grip ring rows, banded bar MU, skill work on low rings….

Metcon

Hopped Up (AMRAP – Rounds and Reps)

Ascending Ladder for 7 Minutes:

3 Thrusters (95/65), 3 Barbell-Facing Burpees

6 Thrusters (95/65), 6 Barbell-Facing Burpees

9 Thrusters (95/65), 9 Barbell-Facing Burpees

Add 3 reps every round

RX 75/55#

Optional Extra Strength Work

1 Hang Snatch + 1 Squat Snatch (Every 1:30 7×1 add weight every rep, not TnG)

11/4/17

CrossFit Allegiance – CrossFit

Metcon

Metcon (Time)

ADV RX

Partner WOD

80/60 Calorie Row

—-Then—-

3 RFT:

10 Power Snatch (135/95)

10 Bar Muscle-Ups

—Then—

80/60 Calorie Row

—Then—

3 RFT:

10 Thrusters (155/105)

10 Burpee Box Jump Overs (30/24)

—Then—

80/60 Calorie Row

—Then—

3 RFT:

10 Power Clean and Jerks (175/115)

10 Ring Muscle-ups

RX

Partner WOD

80/60 Calorie Row

—then—

3 RFT:

20 WB 20/14

20 Pull-ups

—then—

80/60 Calorie Row

—then—

3 RFT:

20 WB

20 Burpee Box Jump Overs 24/20″

—Then—

80/60 Calorie Row

—Then—

3 RFT:

20 WB

20 Pull-ups

11/03/17

CrossFit Allegiance – CrossFit

Weightlifting

Front Squat

2×2 80%

2×2 85%

2×2 90%

Metcon

Metcon (Time)

Partner

5 Rounds:

40 Air Squats

30/24 Calorie Row

24 Alternating DB Snatches (50/35)

RX 35/20

Split reps as needed

11/3/17

CrossFit Allegiance – CrossFit Teens

Metcon

Metcon (Time)

Partner

5 Rounds:

40 Air Squats

200m run

40 KBS

Split reps and run together