WOD
Saturday
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
400m Run
100 Wallballs
400m Run
100 push-ups
400m Run
100 Air Squats
400m Run
100 Wallballs
Split reps and run together
10/21/16
CrossFit Allegiance – CrossFit
Don’t forget to donate for Breast Cancer
https://fundraise.barbellsforboobs.org/cfallegiance
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18min:
4 Bar Muscle-ups
8 Snatches (115/80#)
16 Box Jumps (24″/20″)
Scaled:
L3 8 C2B
L2 10 PU
L3 15 RR
Core work
Metcon (AMRAP – Reps)
Tabata sit-ups
Tabata V-ups
Tabata plank
10/20/16
CrossFit Allegiance – CrossFit
Member Spotlight: Leslie Auton
1) When did you start with us? And what made you take the plunge?
I have been with CrossFit Allegiance since day 1…4 years ago because one of my best friends told me she was going to open a CrossFit box…I thought what the heck, I will give it a try. I have loved it ever since.
2) If you could have one superpower, what would it be and why?
I would love to be able to fly! I just think it would be fun…and would come in handy when I need to get somewhere fast.
3) What would the title of your autobiography be?
Anything You Can Do I Can Do…And Better. Lol
4) If you were on an island and could only bring three things, what would you bring?
Shane would say that I would need power, phone charger and my phone…yeah, he is probably right.
5) If you could be any animal in the world, what animal would you be and why?
Black Jaguar… because I love black and I would be fast!
Leslie
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20min:
Teams of 3:
7 KBS (32/24kg)
Shuttle Sprint (50m + 50m + 50m) to the 25m mark and back
7 Calorie Row
Rotate and split reps anyway you want. One person working at a time.
Every 50m is worth 1 rep. Rotate anyway you want. Each round is worth 17 reps.
10/19/16
CrossFit Allegiance – CrossFit
Get your Halloween teams and costumes together. The 28th is approaching. Don’t miss out on the funniest day at CFA. Also, please join us with your family from 5pm and on for some food, drinks and live music (Gustavo and Jack’s band “The Red Riot”). We will also have Neeley’s Mealeys Paleo meals visiting with some samples of food for us to try and have delivery service if we like it.
Weightlifting
Front Squat (3×1, 1×1, 3×1, 1×1, 3×1, 1×1 )
Triple at 82%
Single at 88%
Triple at 82%
Single at 90%
Triple at 82%
Singe at 93%
Metcon
Metcon (Time)
For time:
21 – 15 – 9
Calorie Row
Thrusters (115/80#)
Directly into:
15 – 12 – 9
Calorie Row
Hang Squat Cleans (115/80#)
Directly into:
12 – 9 – 6
Over-the-Bar Burpees
OHS (115/80#)
10/18/16
CrossFit Allegiance – CrossFit
Don’t forget to donate for Breast Cancer
https://fundraise.barbellsforboobs.org/cfallegiance
Every $80 we raise gives a free mammogram. If you donate $80 or more BFB will send you a shirt OR if everyone at our place donates as little as $5 we will potentially save 6 lives.
Metcon
Metcon (7 Rounds for reps)
EMOMx21
Min 1: 10 RDL, 50% of best DL
Min 2: 10 Kipping HSPU
Min 3: 50 Double unders
scoring on WODify will show 7 Rounds. Each round if worth 70 reps.
10/17/16
CrossFit Allegiance – CrossFit
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
Ladies RX 95#
scale: 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
10/15/16
CrossFit Allegiance – CrossFit
Metcon
Cement Mixer (7 Rounds for reps)
7 rounds, On the 3:00:
400m Run
12 Toes to Bar
ADV RX 5 MU
Every 3 minutes complete a round.
Scaled: complete 20 situps.
Extra work if you want an after WOD
Metcon (No Measure)
1. Technique Work
A. 3×3 Snatch Balance, light
B. 3×3 Tall Snatch, light
C. 3×3 Tall Clean, light
2. Snatch
2 Triples at 70%, followed by 3 doubles at 75%
3. Clean and Jerk
2 Triples at 70%, followed by 3 doubles at 75%
4. Jerk
4 Triples at 70% – focus on driving and catching high
10/14/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
4 RFT:
5 Ring MU
10 Power Cleans (155/105#)
25 Wallballs (20/14#)
Scaled MU:
L3 5 C2B + 5 Ring Dips
L2 5 PU + 5 GHD Dips
L1 5 RR + 5 Box Dips OR GHD w/a band
Metcon
Metcon (No Measure)
6x20m Prowler Push
Start with bodyweight, add weight each set
NOTE: The sled weighs 65#
10/13/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3, for time:
100 – 75 – 50
Sit-ups
Row Cals
Floor Press (135/95#)
100 reps of all three movements then 75 of all three and then 50 of all three.
10/12/16
CrossFit Allegiance – CrossFit
Our Barbell for Boobs fundraising page is
https://fundraise.barbellsforboobs.org/fundraiser/765130
For every $50 raised we give a free mammography away to someone that deserves to know. Thank you!
Weightlifting
Front Squat (3×80%, 1×85%, 3×80%, 1×87%, 3X80%, 1×90%)
Triple at 80%; Single at 85%; Triple at 80%: Single at 87%; Triple at 80%/3; Single at 90%
Metcon
Metcon (Time)
800 Meter Run
25 Deadlifts
25 Box Jumps, 24/20
600 Meter Run
20 Deads
20 Box Jumps, 24/20
400 Meter Run
15 Deads
15 Box Jumps, 24/20
200 Meter Run
10 Deads
10 Box Jumps, 24/20
RX – 225/155
