WOD
CrossFit WOD, March 21, 2020
3 Rounds:
21/15 Calorie Bike
15 T2B
Then…
15 Thrusters (95/65)
15 Thrustrers (115/85)
15 Thrusters (135/95)
Then…
3 Rounds:
21/15 Calorie Assault Bike
15 Barbell Facing Burpees
CrossFit WOD, March 20, 2020
3 Rounds:
20 Wallballs (20/14)
20 Sumo Deadlift High Pulls (75/55)
20 Box Jumps (24/20)
20 Push Press (75/55)
30/20 Cal Row
CrossFit WOD, March 19, 2020
Minute 1: 15/12 Calorie Row
Minute 2: 10 Burpees
Minute 3: 20 Air Squats
Minute 4: 40 Sec Hollow Hold
CrossFit WOD, March 18, 2020
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.
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
Set 1 (On the 0:00): 3 Reps @ 80%
Set 2 (On the 2:00): 1 Rep @ 88%
Set 3 (On the 4:00): 3 Reps @ 80%
Set 4 (On the 6:00): 1 Rep @ 91%
Set 5 (On the 8:00): 3 Reps @ 80%
Set 6 (On the 10:00): 1 Rep @ 94%
Set 7 (On the 12:00): 12 Reps @ 68%
*Percentages based on 1RM Front Squat