WOD
11/2/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
For Time:
200m Run, 42 C2B, 42 Burpees
200m Run, 42 Cal Row
200m Run, 30 C2B, 30 Burpees
200m Run, 30 Cal Row
200m Run, 18 C2B, 18 Burpees
200m Run, 18 Cal Row
Split Reps and rune together.
RX Pull-ups
11/01/19
CrossFit Allegiance – CrossFit
Metcon
1: 2019 Halloween WOD 1 (Time)
WOD 1
9 Rounds For Time:
12 – 10 – 8 G2OH (25#)
100m Run after every set of G2OH
Partner A does 12, Partner B does 10, Partner C does 8. Each partner does 3 rounds for a total of 9 Rounds
**next partner can start their G2OH as soon as the partner before them leaves for their run.
** One plate per team (25#)
2: 2019 Halloween WOD 2 (AMRAP – Rounds and Reps)
WOD 2
AMRAP x 10
10 Cal Row
8 T2B OR 10 Sit-ups OR 15 Knee Ups
6 Single Leg DB DL OR 4 DB hang C&J OR 6 DB Hang Snatch (50/35)
–Next partner goes and moves on as soon as the person in front of them finishes the movement and moves on. —When you get to the T2B and the DB movements you can choose any one movement out of the three.
For example if everyone on your team can do T2B then you can all do T2B. If everyone can snatch 50/35 then everyone can snatch.
Metcon
RX: Crossfit Games Open 20.4 (Ages 16-54) (Time)
For time:
30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb
Time cap: 20 minutes
SCLD: Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)
For time:
30 box jumps, 24 / 20 in.
15 clean and jerks, 65 / 35 lb
30 box jumps, 24 / 20 in.
15 clean and jerks, 95 / 55 lb
30 box jumps, 24 / 20 in.
10 clean and jerks, 115 / 75 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 135 / 95 lb
30 medicine-ball step-ups, 20 lb / 14 lb
5 clean and jerks, 155 / 115 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 185 / 135 lb
Time cap: 20 minutes
55+: Crossfit Games Open 20.4 Masters (55+) (Time)
For time:
30 box jumps, 24 /20 in
15 clean and jerks, 95 / 65 lb
30 box jumps, 24 / 20 in
15 clean and jerks, 115 / 75 lb
30 box jumps, 24 / 20 in
10 clean and jerks, 135 / 95 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 155 / 105 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 185 / 125 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 205 / 145 lb
Time cap: 20 minutes
55+SC: Crossfit Games Open 20.4 Masters Scaled (55+) (Time)
For time:
30 box jumps, 20 / 16 in
15 clean and jerks, 45 / 35 lb
30 box jumps, 20 / 16 in
15 clean and jerks, 65 / 45 lb
30 box jumps, 20 / 16 in
10 clean and jerks, 85 / 65 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 105 / 75 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 125 / 85 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 145 / 105 lb
Time cap: 20 minutes
RXTN: Crossfit Games Open 20.4 Teens (Ages 14-15) (Time)
For time:
30 box jumps, 24 / 20 in
15 clean and jerks, 65 / 35 lb
30 box jumps, 24 / 20 in
15 clean and jerks, 95 / 55 lb
30 box jumps, 24 / 20 in
10 clean and jerks, 115 / 75 lb
30 single-leg squats
10 clean and jerks, 135 / 95 lb
30 single-leg squats
5 clean and jerks, 155 / 105 lb
30 single-leg squats
5 clean and jerks, 185 / 115 lb
Time cap: 20 minutes
SCTN: Crossfit Games Open 20.4 Teens Scaled (Ages 14-15) (Time)
For time:
30 box jumps, 24 / 20 in
15 clean and jerks, 45 / 35 lb
30 box jumps, 24 / 20 in
15 clean and jerks, 65 / 45 lb
30 box jumps, 24 / 20 in
10 clean and jerks, 85 / 65 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 105 / 75 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 125 / 85 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 145 / 95 lb
Time cap: 20 minutes
10/31/19
CrossFit Allegiance – CrossFit
FYI 6:30 PM class is canceled today.
Metcon
Metcon (No Measure)
3 Rounds (low intensity):
1:00 Light Row
10 DB Hang Clean and Jerks (light load)
10 Glute Bridges
1:00 Light Bike
3 Walkouts
6 Wall Squats
Into 3 Rounds:
2-4 Strict Pull-Ups
8 KBS (light)
12 Air Squats
24 DU
200m Jog
Finish with an empty barbell, moving through the sequence twice with rest between:
5 Good Mornings
5 Pausing Back Squats
5 Elbow Rotations
5 Strict Presses
5 RDL
5 Front Squats
Mobility
Metcon (No Measure)
Upper Body:
1. Child’s Pose: 1 Min
2. Shoulder to Floor: 1 Min
3. Wrist Stretches: 1 Min
4. Cobra 1 Min
Lower Body:
1. Couch Stretch: 2 Min Each Side
2. Pigeon Pose: 2 Min Each Side
3. Butterfly: 90 Seconds
10/30/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (5 Rounds for time)
ADV RX
On the 2:00 x 5 Sets:
8 OHS (135/95)
4 C2B
2 Bar MU
RX
On the 2:00 x 5 Sets:
3 C2B
7 OHS (75/55)
3 C2B Pull-Ups
5 Separate Rounds For Time. WODify will total your time over the 5 rounds.
Metcon
Metcon (4 Rounds for reps)
ADV RX
4 Rounds:
AMRAP 4:
200m Run
20/15 Cal Bike
Max Calorie Row
RX: 15/12
Rest 4 Minutes Between Rounds
Score is total Calories on the Row.
Non- Runners do the Ski Erg
10/29/19
CrossFit Allegiance – CrossFit
Halloween WOD’s were emailed out today. Please put your name on the board if you still need a team.
If you want to do the OPEN WOD you are welcome to do the workout anytime on Friday up until 4pm. CFA will be busy with Halloween WODs and team competition from 4pm on. We will continue with the OPEN on Saturday, Sunday and Monday.
Let us know if you have any questions.
Sports attire theme is next week. The final week of the OPEN.
Metcon
Metcon (5 Rounds for time)
ADV RX
On the 3:00 x 5 Rounds:
9 Burpee Box Jump Overs (24″/20″)
12/9 Cal Bike OR 15/12 Cal Row
RX
On the 3:00 x 5 Rounds:
7 Burpee Box Jump Overs (24″/20″)
9/7 Cal Bike OR 12/9 Cal Row
**Step Overs are allowed**
The aim is to train our upper limit power. There is purposefully a significant amount of time between rounds to recover.
Score on WODify is 5 separate times for each round. WODify will total your time.
Weightlifting
Push Jerk
On the 2:00 x 5 Sets:
3 Push Jerks
Barbell taken from the rack.
Aim is to build to a moderate load, but not a heavy.
Set #1 – 60% of estimated 1RM
Set #2 – 65%
Sets #3+4+5 – 70-75%
10/28/19
CrossFit Allegiance – CrossFit
Conditioning
Metcon (2 Rounds for reps)
Alternate EMOM x 10
Minute 1 Work
Minute 2 Rest
Minute 1 seconds 0-20 Max Power Cleans (115/85)
Seconds 20-40 Rest
Seconds 40-60 ADV RX Max Ring MU RX Max C2B
Track two scores. The first score is total power cleans over five rounds and the second score is total MU or C2B
Metcon
Metcon (Time)
For Time:
100/70 Cal Row
… Directly into:
3 Rounds:
50 Wallballs (20/14)
30 Alternating Single DB Snatches (50/35)
10/26/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2, AMRAP 25:
9 Front Squats (115/85)
7 Burpee Box Jump Overs (24″/20″)
5 Bar MU
200m Slamball Run (40/30)
Split reps however you want and run together with one slam ball switching at any time.
10/25/19
CrossFit Allegiance – CrossFit
Metcon
RX: Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
55+: Crossfit Games Open 20.3 and 18.4 Masters (55+) (Time)
21 deadlifts 185/125 lb
21 Push Press 95/65 lb
15 deadlifts 185/125 lb
15 Push Press 95/65 lb
9 deadlifts 185/125 lb
9 Push Press 95/65 lb
21 deadlifts 255/165 lb
10 handstand push-ups
15 deadlifts 255/165 lb
10 handstand push-ups
9 deadlifts 255/165 lb
10 handstand push-ups
Time cap: 9 minutes
TN: Crossfit Games Open 20.3 and 18.4 Teens (Ages 14-15) (Time)
21 deadlifts 135/95 lb
21 handstand push-ups
15 deadlifts 135/95 lb
15 handstand push-ups
9 deadlifts 135/95 lb
9 handstand push-ups
21 deadlifts 185/135 lb
50-ft. handstand walk
15 deadlifts 185/135 lb
50-ft. handstand walk
9 deadlifts 185/135 lb
50-ft. handstand walk
Time cap: 9 minutes
SCLD: Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl
Time cap: 9 minutes
MSCLD: Crossfit Games Open 20.3 and 18.4 Masters Scaled (55+) (Time)
21 deadlifts 115/80 lb
21 hand-release knee push-ups
15 deadlifts 115/80 lb
15 hand-release knee push-ups
9 deadlifts 115/80 lb
9 hand-release knee push-ups
21 deadlifts 155/105 lb
50-ft. bear crawl
15 deadlifts 155/105 lb
50-ft. bear crawl
9 deadlifts 155/105 lb
50-ft. bear crawl
Time cap: 9 minutes
TSCLD: Crossfit Games Open 20.3 and 18.4 Teens Scaled (Ages 14-15) (Time)
21 deadlifts 75/55 lb
21 hand-release push-ups
15 deadlifts 75/55 lb
15 hand-release push-ups
9 deadlifts 75/55 lb
9 hand-release push-ups
21 deadlifts 95/75 lb
50-ft. bear crawl
15 deadlifts 95/75 lb
50-ft. bear crawl
9 deadlifts 95/75 lb
50-ft. bear crawl
Time cap: 9 minutes
10/24/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (No Measure)
At low intensity…
** Part A
3:00 Bike (or Ski, Row, or Run):
Minutes 1+2 – Light Pace
Minute 3 – Fast Pace
3 Rounds:
3 Slow Wall Squats
3 Walkouts
3 Russian Baby Makers
** Part B
3:00 Bike (or Ski, Row, or Run):
Minutes 1+2 – Light Pace
Minute 3 – Fast Pace
3 Rounds (moderate intensity):
300m Row
5 Strict Pull-Ups + 10 Pushups + 15 Air Squats
10 Dumbbell Hang Clean and Jerks (light load)
10 Barbell Overhead Squats (light load, if not empty)
*Rest :45s-1:00 between efforts. Aim is to fully control intensity.
** Part C
3:00 Bike (or Ski, Row, or Run):
Minutes 1+2 – Light Pace
Minute 3 – Fast Pace
3 Rounds (low intensity):
4 Scap Retractions
8 Superman Rocks
10/23/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Team of 4
For Time:
2 Rounds
2000m Row
152/100 Cal Bike
32 C2B
60 DB Box Step-Ups (35/20)
32 C2B
152/100 Cal Bike
2000m Row
RX pull-ups
Scaled Ring rows
Partner A & B each Row 500m then move on to each Bike 38/25 then each do 8 C2B, Etc……
Partner C & D will follow and start as soon as A & B get off the Row.
One person working at a time. One rower per team.
