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CrossFit WOD, October 12, 2022

CrossFit – Wed, Oct 12

Shoulder Press (4-5 set 1-3 reps @ 80-85%)
3 second pause 1 inch off shoulders on the way up.
Metcon (Time)
For Time:
200m Run
200m Row
10 T2B

RX 7 T2B

Replace the run with 12/9 cal Bike

CrossFit WOD, October 11, 2022

CrossFit – Tue, Oct 11

Back Squat (4-5 Sets 1-3 Reps @ 80-85%)
3-5 second pause just below parallel.
Metcon (AMRAP – Reps)
On the minute x 15:
Minute 1: 1 Wallball + max burpees
Minute 2: 2 Wallballs + max burpees
Minute 3: 3 Wallballs + max burpees
Minute 4: 4 Wallballs + max burpees
….

Minute 15: 15 Wallballs + max burpees

Wallball: ADV RX 30/20 lbs. RX 20/14 lbs.

Score is total burpee reps….. hit your chest to the floor and extend hips and knees at the top with hands overhead and feet leave the floor just enough for a piece of paper to slide under.

CrossFit WOD, October 10, 2022

CrossFit – Mon, Oct 10

Power Clean + Push Jerk (5 Sets of: 3 Power Cleans + 1 Push Jerk)
Perform the power clean as a single rep not a touch and go
Working at 70 – 75%
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
1 Power Clean
1 Ring MU
100m Run
2 Power Cleans
2 Ring MU
100m Run
3 Power Cleans
3 Ring MU
100m Run
… ADD 1 Rep Each Round

Barbell: ADV RX 185/125
Barbell: RX 155/105 and C2B pull-ups

100m Run = 1 Rep

CrossFit WOD, October 7, 2022

CrossFit – Fri, Oct 7

Deadlift (3-5 Sets:
2-4 Reps @ 75-80%

*3-5 Second Isometric
*Rest As Needed Between Sets

– For EACH deadlift, hold for 3-5 seconds about 1 inch off the floor/mid shin on the way UP.)

CrossFit WOD, October 6, 2022

CrossFit – Thu, Oct 6

Barbell For Boobs Oct. 22nd 8:30AM
<p>Barbells For Boobs is an organization that started at a CrossFit gym.&nbsp; They did a workout to raise money for one of their members diagnosed with breast cancer and called it Barbell For Boobs.&nbsp; It has since become a big event amongst CrossFit gyms during the month of October.&nbsp;&nbsp;</p><p>We will host our Team workout on Saturday Oct. 22nd at 8:30AM</p><p>We encourage you to bring friends and family to watch and support you or to join us for the workout which will be user friendly for all.&nbsp;&nbsp;</p><p>Please give us the heads up if you will be having&nbsp;an outside member working out with us so we can email them a waiver.&nbsp; Below is a link to the website Barbells For Boobs.&nbsp; Search Team name CrossFit Allegiance to make your donation under our team name.&nbsp;&nbsp;</p><p>This event is very dear to all of our hearts.&nbsp; We all know someone who has battled breast cancer.&nbsp; We also have 3 very strong amazing women who are members of our community and breast cancer survivors.&nbsp;&nbsp;</p><p> </p><p> </p>

https://campaign.forboobs.org/team/445353

CrossFit WOD, October 5, 2022

CrossFit – Wed, Oct 5

Shoulder Press (3-5 sets:
2-4 Reps 80-85%

3-5 second pause 1 inch from shoulders

climb or across…. log heaviest sets and reps)

Metcon (Time)
<p>4 Rounds</p><p>25 Wallballs 20/14lb</p><p>20 single DB Snatches 50/35</p><p>15 Box Jump Overs</p><p>10 Double DB Push Press 50/35</p>

CrossFit WOD, October 4, 2022

CrossFit – Tue, Oct 4

Power Clean (5 sets
1 Power Clean
1 Hang Squat Clean
70-75% 1 RM Clean)
Hanging By A Moment (Time)
5 Rounds For Time:
60 DU
9 Power Cleans 155/105
1 – 2 – 3 – 4 -5 Rope Climbs

RX
Power Cleans 135/95
Rope Climbs 1 – 1 – 2 – 2 – 3

Modifications for rope climbs
seated rope pulls or pull-ups or ring rows

CrossFit WOD, October 3, 2022

CrossFit – Mon, Oct 3

Back Squat (3-5 sets
2-4 reps @ 75-80%
3-5 second pause at the bottom
enter heaviest weight and the sets and reps at that heaviest weight.)
Metcon (Time)
<p>7 Rounds For Time:</p><p>200 Run</p><p>8 Double DB Box Step-ups (50/35)</p><p> </p><p>RX DB (35/20)</p>

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