WOD
2/25/20
CrossFit Allegiance – CrossFit
Gymnastics
Metcon (Time)
For Time:
100 DU, 10 Ring MU 6
80 DU, 8 Ring MU 5
60 DU, 6 Ring MU 4
40 DU, 4 Ring MU 3
20 DU, 2 Ring MU2
RX MU (6,5,4,3,2)
*10:00 Time Cap
Metcon
Metcon (Time)
Partner WOD
3 Rounds
10 Thrusters
40/28 Cal Bike
3 Rounds
10 Snatches
500m/400m Row
3 Rounds
10 Cleans
10 Lateral Burpees
ADV RX 135/95
Rx 95/65
Scaled 65/45
2/24/20
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
Set 1 (On the 0:00): 9 Reps @ 78%
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 9:00): 1 Rep @ 104%
Set 7 (On the 10:00): 1 Rep @ 106-107%
Set 8 (On the 11:00): 1 Rep @ 106-107%
Set 9 (On the 12:00): 1 Rep @ 106-107%
Set 10 (On the 13:00): 1 Rep @ 106-107%
Set 11 (On the 14:00): 1 Rep @ 106-107%
4th week of Back Squat waves
Increasing loads from last week, while maintaining the same exact rep scheme
Sets 1-4 are completed on the 2:00
Sets 5-11 are completed on the 1:00
On sets 7-11, it’s your choice inside the range of 106-107%, based on how last week went
Metcon
Metcon (Time)
3 Rounds:
9 T2B
7 Lateral Barbell Burpees
5 Hang Squat Cleans (135/95)
30/21 Calorie Row
3 Rounds:
9 T2B
7 Lateral Barbell Burpees
5 Hang Squat Cleans (165/115)
30/21 Calorie Row
3 Rounds:
9 T2B
7 Lateral Barbell Burpees
5 Hang Squat Cleans (185/135)
ADV RX as written
RX 95/65, 135/95, 155/105
Scaled 75/55, 95/65, 135/95
2/23/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
In Teams of 2
AMRAP 20:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
2/21/20
CrossFit Allegiance – CrossFit
5:30 AM and 6:30 AM classes are cancelled due to the weather. Sorry for the inconvenience.
Weightlifting
Front Squat
On the 1:30 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 77%
Set 2 (On the 1:30): 1 Rep @ 82%
Set 3 (On the 3:00): 3 Reps @ 77%
Set 4 (On the 4:30): 1 Rep @ 85%
Set 5 (On the 6:00): 3 Reps @ 77%
Set 6 (On the 7:30): 1 Rep @ 88%
Set 7 (On the 9:00): 12 Reps @ 62%
*Percentages Based on 1RM Front Squat
Entering week 3 of these Front Squat Waves
This week, we climb by 2% across all lifts over last week
The percentages will stay at 77% for each set of 3
The percentages will climb by 3% on each set of 1 (82-88%)
We’ll finish out the session with a 12-rep drop set at 62%
Sets begin every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30 – 9:00)
Metcon
Wise Men or Wise Men Jr. (3 Rounds for reps)
AMRAP 3:
Max Rounds of Macho Man (155/105)
Rest 3 Minutes
AMRAP 3:
Max Rounds of Macho Man (175/115)
Rest 3 Minutes
AMRAP 3:
Max Rounds of Macho Man ( (195/135)
ADV RX As written
RX R1 (95/65) R2 (115/85) R3 (135/95)
1 “Macho Man” complex is:
3 Power Cleans
3 Front Squats
3 Push Jerks
2/20/20
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
Buy-In: 160/112 Cal Bike
5 Rounds:
10 Strict Pull-ups
20 Push-ups
30 Air Squats
2/19/20
CrossFit Allegiance – CrossFit
Metcon
Metcon (7 Rounds for reps)
On the Minute x 7:
Thrusters
Minute 1: 75/55
Minute 2: 95/65
Minute 3: 115/85
Minute 4: 115/85
Minute 5: 115/85
Minute 6: 95/65
Minute 7: 75/55
The Thrusters will be completed one single unbroken set at the listed weight
Once the bar hits the ground, you’ll rest until the next minute begins
Metcon
Metcon (Time)
2 Rounds For Time:
20 Push Presses (95/65)
30 Single DB Box Step-ups (35/20#) (24/20″)
40 Burpees
50/35 Calorie Row
goal is 15-25 minutes
2/18/20
CrossFit Allegiance – CrossFit
Gymnastics
Metcon (5 Rounds for reps)
On the 1:30 x 5 Sets:
1 Set of Strict deficit HSPU (45# plates under hands)
RX No deficit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 13:
Buy-In: 60/45 Calorie Bike
Directly Into…
5 Deadlifts (185/135)
15 AbMat Sit-ups
25 DU
Buy-In is not part of your rounds or reps
2/17/20
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
Set #1 (On the 0:00) – 9 Reps @ 77%
Set #2 (On the 2:00)- 7 Reps @ 84%
Set #3 (On the 4:00) – 5 Reps @ 91%
Set #4 (On the 6:00) – 3 Reps @ 96%
Set #5 (On the 8:00) – 1 Rep @ 100%
Set #6 (On the 9:00) – 1 Rep @ 102%
Set #7 (On the 10:00) – 1 Rep @ 105-106%
Set #8 (On the 11:00) – 1 Rep @ 105-106%
Set #9 (On the 12:00) – 1 Rep @ 105-106%
Set #10 (On the 13:00) – 1 Rep @ 105-106%
Set #11 (On the 14:00) – 1 Rep @ 105-106%
Sets 1-4 completed “On the 2:00”
Sets 5-11 completed “On the 1:00”
Percentages Based on 5RM Back Squat
Today marks the 3rd iteration of these Back Squat Waves
Build upon last week’s five heavy singles at 104%
Increase loading by feel
The listed percentages are based on your recently established 5RM Back Squat
Metcon
Metcon (Time)
2 Rounds:
20 T2B
20 Wallballs (20/14#)
Directly Into…
2 Rounds:
20 S2OH (115/85)
20 Deadlifts (115/85)
RX 95/65
2/15/20
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3
800m Run
30 Lateral Burpees
30 Deadlifts
800m Run
30 Lateral Burpees
30 Deadlifts
400m Run
30 Lateral Burpees
30 Deadlifts
400m Run
30 Lateral Burpees
30 Deadlifts
ADV RX 245/165
RX 225/155
Fitness 185/125
Split reps and run together
2/14/20
CrossFit Allegiance – CrossFit
Open gym from 5-7pm is cancelled for Valentines Day. We are closing at 5pm. Happy Valentines Day.
Weightlifting
Front Squat
On the 1:30 x 7 Sets:
Set 1 (On the 0:00): 3 Reps @ 75%
Set 2 (On the 1:30): 1 Rep @ 80%
Set 3 (On the 3:00): 3 Reps @ 75%
Set 4 (On the 4:30): 1 Rep @ 83%
Set 5 (On the 6:00): 3 Reps @ 75%
Set 6 (On the 7:30): 1 Rep @ 86%
Set 7 (On the 9:00): 12 Reps @ 60%
Metcon
Metcon (Time)
ADV RX For Time:
6 Bar MU
9 C2B
12 Pull-ups
21 Thrusters (135/95)
6 Bar MU
9 C2B
12 Pull-ups
15 Thrusters (135/95)
6 Bar MU
9 C2B
12 Pull-ups
9 Thrusters (135/95)
RX
3 Bar MU
6 C2B
9 Pull-ups
21 Thrusters (115/80)
3 Bar MU
6 C2B
9 Pull-ups
15 Thrusters (115/80)
3 Bar MU
6 C2B
9 Pull-ups
9 Thrusters (115/80)
Fitness
6 C2B
9 Pull-ups
21 Thrusters (95/65)
6 C2B
9 Pull-ups
15 Thrusters (95/65)
6 C2B
9 Pull-ups
9 Thrusters (95/65)
Scaled
21 Pull-ups or RR
21 Thrusters
15 Pull-ups or RR
15 Thrusters
9 Pull-ups or RR
9 Thrusters
