WOD
CrossFit WOD, March 18, 2020
30 Back Squats (155/105)
30 Bench Press (135/95)
30 Deadlifts (185/135)
20 Back Squats (185/135)
20 Bench Press (155/105)
20 Deadlifts (225/155)
10 Back Squats (225/155)
10 Bench Press (185/135)
10 Deadliftss (275/185)
CrossFit WOD, March 17, 2020
100 DU
50′ Handstand Walk
75 DU
50′ Handstand Walk
50 DU
50′ Handstand Walk
25 DU
50′ Handstand Walk
HSWalk is a total of 8 Mats
*10 Minute Time Cap*
In place of HSWalk Bear Crawl with 50/35# DB
On the 0: 1 Mile Run
On the 10: 130/100 Cal Row
On the 20: 130/100 Ca Bike
Run 8 laps around the building following our 200m marks or run down the block to the end and back.
In WODify R 1 is your run time, R2 is your Row time, R3 is your Bike time
After completing the 1 mile run, you will rest with whatever time remains until the 10 minute mark before completing the row
Follow the same format for the row into the bike.
You want some rest built it so you can maintain intensity for the next thing.
So if needed scale it with either reducing the distance/calories or set a time cap of 9 minutes for each movement
There is a 30 minute total time cap for the workout, which means you’ll have 10 minutes to complete the final station
CrossFit WOD, March 16, 2020
We are going to keep the gym open for now. We have some rules to follow or we will be forced to close. This can change at anytime. We will keep you posted.
1) Members ONLY. No kids, No daycare, No friends, No spouses. Members ONLY.
2) We will keep doors open for members to come in during off hours to limit the amount of people at the gym at one time. The gym will be open from 5:30am – 7:30pm for you to utilize off hours.
3) Wash your hands before and after you workout.
4) Wipe your equipment down before and after you use it. Wipe everything you touch.
5) Use supplies as needed. For example: Please wipe more than one thing down with one wipe. Please use one pump of hand soap not 2 or 3. We currently have only 11 rolls of toilet paper. Go to the bathroom at home if possible. If we run out of supplies we may need to close doors.
6) If possible please workout at home. We will continue to post WODs with equipment and we will also continue to post at home WODs with limited equipment.
We really appreciate your support through this difficult time. It’s our community that makes CFA great and we want to do everything we can to ensure everyone is safe.
Thank you,
Jill and Eric
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:30): 1 Rep @ 104%
Set 7 (On the 11:00): 1 Rep @ 106%
Set 8 (On the 12:30): 1 Rep @ 108-109%
Set 9 (On the 14:00): 1 Rep @ 108-109%
*Percentages based on 5RM Back Squat
21 Power Snatches (95/65)
5 Rounds of "Cindy"
21 Overhead Squats (95/65)
5 Rounds of "Cindy"
21 Squat Snatches (95/65)
One round of "Cindy" is 5 pull-ups, 10 push-ups, and 15 air squats
10 Front Plank to Pushup Planks
10 Sit-ups
15 Air Squats
10 Leg Lifts
10 Hollow Rocks
10 V-Ups
10 Single DB Hang CJ,
30 Jump Squats
20 Single DB Hang CJ,
30 Jump Squats
30 Single DB Hang CJ,
30 Jump Squats
40 Single DB Hang CJ,
30 Jump Squats
50 Single DB Hang CJ,
30 Jump Squats
Rx Dumbbell – 50/35
Change hang CJ arm every 5 repetitions
WOD below is if you don’t have a DB at home.
5 Walkouts, 30 Jump Squats
10 Walkouts, 30 Jump Squats
15 Walkouts, 30 Jump Squats
20 Walkouts, 30 Jump Squats
25 Walkouts, 30 Jump Squats
Push-up for every walkout
3/14/20
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3
For Time (30 Minute Cap):
5 Rounds of “DT” (155/105)
100/70 Calorie Bike
5 Rounds of “DT” (155/105)
100/70 Calorie Bike
5 Rounds of “DT” (155/105)
1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
ADV RX as written
RX 135/95
3/13/20
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat
On the 2:00 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 80%
Set 2 (On the 2:00): 1 Rep @ 86%
Set 3 (On the 4:00): 3 Reps @ 80%
Set 4 (On the 6:00): 1 Rep @ 89%
Set 5 (On the 8:00): 3 Reps @ 80%
Set 6 (On the 10:00): 1 Rep @ 92%
Set 7 (On the 12:00): 12 Reps @ 66%
*Percentages based on 1RM Front Squat
Metcon
Metcon (Time)
Every 10 Minutes x 2 Rounds:
1,000/800m Row
30 DB Snatches (50/35)
50 Wallballs (20/14)
In the first round, you’ll complete the three movements and rest with whatever time remains until the 10:00 on the clock
For Example: If round 1 takes you 8 minutes to complete, you’ll have 2 minutes to rest until round 2
Your score today is the slower of the two rounds
Goal is to keep rounds between 6:30 – 8:30 to complete
To ensure you have some rest built in, scale it so your first round finishes at 9 minutes
3/12/20
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
5 Rounds:
20/14 Cal Row
10 Hollow Rock
10 Push-ups
200m Run
3/11/20
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
Weightlifting
Squat Clean
On the 4:00 x 5 Rounds:
3 Unbroken Sets (9 Reps Total)
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean
Hold onto the bar for all (9) reps. High Hang, Hang (just above the knee), Floor, three times through for the complex.
Rounds start every 4 minutes (0:00 – 4:00 – 8:00 – 12:00 – 16:00)
Start around 40-45% of your 1RM Squat Clean and gradually increase weight as you go
Record heaviest set
Core work
Metcon (No Measure)
3 Giant Sets:
10 Rower Pike Ups
30 Hollow Body Scissor Kicks
:30 Front plank
Rest 2 Minutes Between Sets
3/10/20
CrossFit Allegiance – CrossFit
Gymnastics
Metcon (2 Rounds for reps)
Ascending Ladder for 5 Minutes:
2 Strict HSPU
2 Calorie Row
4 Strict HSPU
4 Calorie Row
…
Continue to Add (2) Rep to Each Movement
Rest 2 Minutes
Ascending Ladder for 5 Minutes:
2 Kipping Deficit HSPU (4″/3″)
2 Calorie Row
4 Kipping Deficit HSPU (4″/3″)
4 Calorie Row
…
Continue to Add (2) Rep to Each Movement
Score will be put in round one for total reps of STRICT HSPU plus total calories then round 2 will be total reps of Kipping DEFICIT HSPU plus calories
Metcon
Metcon (Weight)
Every 3:00 x 6 Rounds:
18/12 Cal Bike
30 DU
3 Snatches
Build in Power Snatch Weight
NOTES:
Rounds begin every 3 minutes (0:00 – 3:00 – 6:00 – 9:00 – 12:00 – 15:00)
Each round, you’ll build in power snatch weight
Your score is the heaviest set of 3 snatches. For example if you finish with 135 on your barbell then 135# is your score. It does not need to be TNG
Scale with 3 cleans
3/9/20
CrossFit Allegiance – Regional Athletes
Weightlifting
Clean
6 sets
1 Clean Pull
1 Clean
This does not need to be TNG.
Build in Weight as you wish
Every two minutes
0:00, 2:00, 4:00, 6:00, 8:00, 10:00
Suggested % to work off of are
Sets 1-2: 70%
Set 3-4: 75%
Sets 5-6: 80%
Gymnastics
Metcon (No Measure)
On the 2:00 x 6 Rounds:
3 Bar MU
5 T2B
3-3-2-2-1-1 Power Clean and Jerks
Rounds #1+2 – 3 Power Clean and Jerks
Rounds #3+4 – 2 Power Clean and Jerks
Rounds #5+6 – 1 Power Clean and Jerk
Start between 60-65% of your estimated 1RM Power CJ, and steadily build from there to a moderate single by the sixth and final round. All workouts this week are “not for score”
Metcon
Metcon (Time)
2 Rounds:
1,000m Row
100′ Single DB OH Walking Lunge
30 Lateral Burpees over DB
30 Single Arm DB Hang Clean and Jerks
NOTES & Tips
•Row – Controlled pace on the row, to the tune of ~10s slower than your 2K pace.
SINGLE DB OH LUNGE
•change arms at the 50′.
BURPEES OVER DUMBBELL
•Lateral to the DB, and looking for the two foot take off up and over
•Great chance today to dial in your pacing on the movement.. one steady methodical pace
SINGLE DB HANG CJ
•Change hands every 5 reps
RX Dumbbell – 50/35
3/8/20
CrossFit Allegiance – CrossFit
Fuller Circle (Time)
Partner WOD
For Time:
100 KBS 24/16kg
250 DU
4000m Row
250 DU
100 KBS 24/16kg
ADV RX as Written
RX KBS 16/12kg, 170 DU (85 each)
3 Unbroken Sets:
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean
*Repeat From Last Week*
9 total reps unbroken without putting the bar down.