WOD
9/28/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
1 Round:
800 Meter Run
80 DU, 21 HPC (135/95)
2 Rounds:
400 Meter Run
40 DU, 15 HPC (135/95)
3 Rounds:
200 Meter Run
20 DU, 9 HPC (135/95)
Gymnastics
Metcon (AMRAP – Reps)
12 minute AMRAP
2 Rounds of:
2 mins of max rep Ring Muscle ups
1 mins of max rep Strict HSPU
2 mins of max rep C2B Pull ups
1 min of max kipping HSP
Scaled
Dips
Strict press 75/55
Pull-ups
Push press 75/55
9/27/16
CrossFit Allegiance – CrossFit
Imagine life is a game in which you are juggling 5 balls. The balls are called work, friends, family, health and integrity.
The game is to keep the balls in the air. The ball called work is made of rubber, while the other four are made of glass.
If you drop work, it will bounce back, if you drop any of the other four they will forever scuff, crack or even shatter.
Metcon
Metcon (AMRAP – Rounds and Reps)
With a running clock…
AMRAP 5:
50 WB Buy-In
12 DL (185/135),
12 Barbell Burpees
… Rest 5:00…
AMRAP 5:
35 WB Buy-In
9 DL (225/155),
9 Barbell Burpees
… Rest 5:00…
AMRAP 5:
20 WB Buy-In
6 DL (275/185),
6 Barbell Burpees
WB stays the same 20/14 9′
Midline
Extra: Metcon (No Measure)
EOMOMx12
25 GHDSU
15 Weighted Hip Extensions
rest 1 mins between sets
Min 0-1 GHDSU
Min 1-2 Hip Extensions
Min 2-3 Rest
Min 3-4 GHDSU
Min 4-5 Hip Extensions
Rest 5-6
MIn 6-7 GHDSU
Min 7-8 Hip Extensions
Min 8-9 Rest
Min………..
Please do not do all of these GHDSU if you have not cosistantly done 80-100 several times before.
Scaled:
weighted sit-ups or regular sit-ups which are both very effective as well.
Supermans
9/19/16
CrossFit Allegiance – CrossFit
Weightlifting
Clean and Jerk (5×3, across 80% – no TnG)
Front Squat (5×5, across 80%)
Metcon
Metcon (AMRAP – Reps)
4 rounds NOT for time of:
Max Rep Floor Press, Bodyweight
Max rep unbroken C2B Pull ups
No rest between movements, 3 minute rest between rounds
9/23/16
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat (7×3 at 85%, across)
Metcon
The Axe (AMRAP – Rounds and Reps)
AMRAP 12:
15 Calorie Row
12 Burpee BJ (24/20)
9 Clean and Jerks (135/95)
9/22/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Deck of cards
Team of 3
Spades: Goblet Squats 24/16
Diamonds: sit-ups
Clubs: KBS 24/16
Hearts: Reverse Lunges
Aces: 200m run (down and back twice in driveway)
9/21/16
CrossFit Allegiance – CrossFit
Weightlifting
Snatch Complex (HSPull + HSS) (3×2, across @65% then 3×2 @70%)
1 Hang Snatch Pull + 1 Hang Squat Snatch
Snatch Pull (3×2, across 100% of best snatch then 110% 2×2)
Pause 1″ off the ground
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 min:
55 Power Snatches (95/65)
55 Pull-Ups
55 Calorie Row
55 HSPU
9/20/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (3 Rounds for reps)
With a running clock…
AMRAPx5 min
750m Row cash-in
remaining time complete AMRAP
9 hand squat cleans 95/65
25 DU
Rest 5:00min
AMRAPx5min
500m Row cash-in
remaining of time complete AMRAP
9 hang squat cleans 135/95
25 DU
Rest 5min
AMRAPx5min
250m Row cash-in
remaining time complete AMRAP
9 hang squat cleans 185/135
25 DU
9/19/16
CrossFit Allegiance – CrossFit
Weightlifting
Clean and Jerk (5×3, across 80% – no TnG)
Front Squat (5×5, across 80%)
Metcon
Metcon (AMRAP – Reps)
4 rounds NOT for time of:
Max Rep Floor Press, Bodyweight
Max rep unbroken C2B Pull ups
No rest between movements, 3 minute rest between rounds
9/17/16
CrossFit Allegiance – CrossFit
Weightlifting
Power Clean (5×3 at 80% – No TnG)
Metcon
Metcon (Time)
Partner WOD
5 Rounds
30 Thrusters (95/65#)
20 Burpees
200m Run
Split reps and run together
9/16/16
CrossFit Allegiance – CrossFit
Some of you know but most of you don’t……JJ was in a car accident a few months ago. Someone hit her from behind while she was stopped at a traffic light. Since the accident she has not been the same. Two days ago she had to be rushed to the hospital. She lost feeling and experienced complete paralysis. While in ICU over the last couple of days she has regained complete movement but is very weak. The doctors said it could take a month before she can regain just 50% of her muscle strength. She has had an MRI, X-rays and lots of blood drawn. They don’t know exactly what has caused complete paralysis but what they do know is she has some minor issue with her C6, an enlarged thyroid and an infection that surrounded it and was pushing on her spinal cord.
She will need to walk with a walker before they will release her from the hospital. We all know how strong JJ is so this won’t be a problem. She is expecting to be released by tomorrow. OT and PT have started her rehab and little do they know she can back squat them!
Needless to say she has a family to feed and a business to run and can’t do either. Her family members are all good eaters and like healthy food.
We have set up a food train for everyone to pitch in and help out. Please see the attachment below to sign up.
If you have any questions please feel free to call me 704-778-1408,
Thank you,
Jill
https://www.mealtrain.com/trains/l8ro9d
Weightlifting
Front Squat (8×3 at 80%, across)
Metcon
Metcon (Time)
21-15-9
Overhead Squat (115/80)
HSPU
500m Row
