WOD

CrossFit Allegiance – CrossFit

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Weightlifting

Squat Clean (Squat Clean Climbing)

On the Minute x 10:

On the 0: 3 Squat Cleans @ 65%

On the 1: 2 Squat Cleans @ 70%

On the 2: 1 Squat Clean @ 75%

On the 3: Rest

On the 4: 3 Squat Cleans @ 70%

On the 5: 2 Squat Cleans @ 75%

On the 6: 1 Squat Clean @ 80%

On the 7: Rest

On the 6, 7, 8, 9 and 10: 1 Squat Clean (Building in Weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

Team of 3

AMRAP 25:

120 Double Unders

60/45 Calorie Bike

30 Push Jerks (165/110)

ADV Rx as written

RX 135/95

CrossFit Allegiance – CrossFit

You can either sign up for the open online or sign up for the open just at CFA for $20. Either way you will be part of a 5 week girls verse boys competition. You have to sign up for one or the other by this Thursday.

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Weightlifting

Back Squat (1×2)

n the 0: 10 Reps @ 70%

On the 3: 8 Reps @ 75%

On the 6: 6 Reps @ 80%

On the 9: 4 Reps @ 85%

On the 12: 2 Reps @ 90%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

9 Power Cleans (155/105)

12 Strict Handstand Push-ups

9 Front Squats (155/105)

12 Strict Pull-ups

ADV RX as written

RX kipping HSPU and kipping pull-ups

CrossFit Allegiance – CrossFit

Sign up for the open before Thursday. You can sign up online for $20 if you want to see your score on a worldwide leaderboard or sign up at CFA for $20 for an in-house competition girls vs boys. Point system will work off of WOD results, Participation results ….losers have to…..(open to suggestions)

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Weightlifting

Squat Snatch (11 x 1 climbing )

On the Minute x 11:

1 Squat Snatch

Minute 1 @ 70%

Minute 2 @ 75%

Minute 3 @ 80%

Minute 4: Rest

Minute 5 @ 75%

Minute 6 @ 80%

Minute 7 @ 85%

Minute 8: Rest

Minute 9 @ 80%

Minute 10 @ 85%

Minute 11 @ 90%

Metcon

Metcon (Time)

6 Rounds:

12 Dumbbell Snatches (50/35)

12 Burpees Over Dumbbell

200m Run or 200m Row

CrossFit Allegiance – CrossFit

It’s time to sign up for the open. First workout will be posted next week February 21st. We will have our very own competition against each other, girls against boys. Losers have to…….

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Metcon

Metcon (Time)

Teams of 3

For Time (30 Minute Cap)

3 Rounds:

30 Deadlifts (95/65)

30 Hang Power Cleans (95/65)

30 Push Jerks (95/65)

100/70 Cal Bike OR 800m Run

2 Rounds:

30 Deadlifts (135/95)

30 Hang Power Cleans (135/95)

30 Push Jerks (135/95)

100/70 Cal Bike OR 800m Run

1 Round:

30 Deadlifts (175/125)

30 Hang Power Cleans (175/125)

30 Push Jerks (175/125)

RX weight 75/55, 95/65, 115/75

CrossFit Allegiance – CrossFit

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Weightlifting

3- position Snatch

On the 1:30 x 5 Sets:

3-Position Squat Snatch (High Hang, Hang, Floor)

Sets: 60, 63, 66, 69, 72%

Metcon

Metcon (Time)

Partner WOD

4 Rounds:

30 OHS (95/65)

30 Lunges

30 T2B

30 Cal Row or 400m Run

RX (75/55)

CrossFit Allegiance – CrossFit

Today is Emma’s last day at CFA. As you know, she has joined the Marine Corps and leaves for boot camp in two days. Emma has grown so much in the last year and a half at CFA and we’re confident that she is going to make one great Marine. We wish you all the best, Emma. Good luck in your future endeavors and may our paths cross again one day.

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Metcon

Metcon (Time)

Team of 3

5 Rounds:

60 Cal Bike

300m Farmers Carry (24/16kg)

30 pull-ups

CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat (5×2 climbing 3 second pause at the bottom)

Metcon

Metcon (3 Rounds for reps)

3 Rounds:

AMRAP 5:

15 Over the Bar Burpees

21 Power Cleans

27/21 Calorie Row

Rest 5 Minutes

Round 1: 155/105

Round 2: 135/95

Round 3: 115/85

ADV RX as written

RX

R1: 135/95

R2: 115/85

R3: 95/75

CrossFit Allegiance – CrossFit

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Metcon

Double Bubble (AMRAP – Rounds and Reps)

AMRAP 15:

25 Double Unders

5 Snatches (135/95)

25 Double Unders

5 Bar Muscle-ups

ADV RX as written

RX

AMRAP 15:

25 Double Unders

5 Snatches (115/80)

25 Double Unders

5 C2B

Fitness

AMRAP 15:

50 Singles

5 Snatches (95/65)

50 singles

5 Pull-ups

Metcon

Metcon (3 Rounds for time)

On the 4:00 x 3 Rounds:

15 GHD Sit-Ups

15/12 Calorie Row

15 Kipping Handstand Push-ups

CrossFit Allegiance – CrossFit

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Weightlifting

Clean and Jerk (9×1 climbing)

On the Minute x 11:

1 Clean and Jerk

Minute 1 @ 70%,

Minute 2 @ 75%,

Minute 3 @ 80%,

Minute 4: Rest

Minute 5 @ 75%,

Minute 6 @ 80%,

Minute 7 @ 85%,

Minute 8: Rest

Minute 9 @ 80%,

Minute 10 @ 85%,

Minute 11 @ 90%

Metcon

Funny Bone (Time)

21-15-9:

KBS (32/24kg)

Box Jump Overs (30/24)

Front Squats (135/95)

ADV RX as written

RX

21-15-9:

KBS (24/16kg)

Box Jump Overs (24/20″)

Front Squats (115/80)

Fitness: Step-ups and 95/65

CrossFit Allegiance – CrossFit

4 pm will be our last class. No open gym. We will be setting up for BOTL III.
Volunteers let Eric or I know if you have any questions. Please be at CFA Saturday morning between 6:30-6:45am. You can park in either neighbors lots. Ours will be closed. We will have snacks, water and sandwiches for you. Bring a chair. We will also have bagels and coffee in the am. Thank you for all your help. We need everyone of you!

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Metcon

Metcon (Time)

AMRAP 20:

30 Air Squats

20’ HSwalk

400 m Run

10 push-ups

5 Deadlifts (275/185)

RX 225/155

Fitness 185/135 and Push Press 50/35#