WOD
10/21/19
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
10-8-6-4-2 Reps
Ascending percentages with each:
On the 0:00… 10 Reps @ 60% of estimated 1RM
On the 3:00…. 8 Reps @ 67%
On the 6:00… 6 Reps @ 75%
On the 9:00… 4 Reps @ 82%
On the 12:00… 2 Reps @ 87%
Metcon
Metcon (Time)
2 Rounds:
70 Wallballs (20/14)
50/35 Calorie Row
30 Alternating DB Snatches (50/35)
6 Bar MU
10/19/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
For Time:
400m Run
18 Clean &. Jerk (155/105)
400m Run
18 Front Squats (155/105)
-then-
2 Rounds for Time:
14 Strict HSPU
18 Wallballs (30/20)
14 Strict HSPU
18 Wallballs (30/20)
14 Strict HSPU
18 Wallballs (30/20)
60/50 Cal Bike or Row
RX Clean & Jerk 135/95, kipping HSPU, 20/14# Wallball
If you’re not doing HSPU then 20 push-ups per person
10/18/19
CrossFit Allegiance – CrossFit
Tomorrow for our CrossFit Open Competition the info and rules are below.
1) You don’t have to necessarily work out with the neon on especially if you workout at an earlier class.
2) In order to be judged and get voted you have to wear the neon to Friday night lights anytime from 4 PM to 7 PM.
3) All people at Friday night lights will please make two votes: ONE vote for best individual costume and ONE vote for best dressed team overall.
4) The voting box will be on the table by the whiteboard with a pen and post-it notes.
Please be specific on the note and say TEAM and then put the captains name or INDIVIDUAL and the persons name.
5) Your team will also get2 points Only If every team member does the Open workout anytime from now until Friday. If you are traveling text Eric or Jill and let us know what you did and we will accept it.
Metcon
RX: Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
55+: Crossfit Games Open 20.2 Masters (55+) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
35-lb/20-lb dumbbells
14-15: Crossfit Games Open 20.2 Teens (Ages 14-15) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
35-lb/20-lb dumbbells
scld : Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 hanging knee-raises
24 single-unders
35-lb/20-lb dumbbells
MSCLD: Crossfit Games Open 20.2 Masters Scaled (55+) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 sit-ups
24 single-unders
20-lb/ 15-lb dumbbells
SCTN: Crossfit Games Open 20.2 Teens Scaled (Ages 14-15) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 hanging knee-raises
24 single-unders
20-lb/15-lb dumbbells
10/17/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (No Measure)
5:00 Machine:
Minutes 1+2 – Light Pace
Minutes 3+4 – Light/Moderate Pace
Minute 5 – Moderate Pace
2 Rounds:
5 Pausing Overhead Squats (light load)
250m Light Row
5 Thrusters (light load)
15 GHD Sit-Ups or 20 AbMat Sit-Ups
2 Rounds of :30s at each station:
Superman 3 sec holds
Hollow Rocks
Glute Bridges
5:00 Bike:
Minutes 1+2 – Light Pace
Minutes 3+4 – Light/Moderate Pace
Minute 5 – Moderate Pace
10/16/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
6 Rounds
400m Run
10/7 Calorie Row
7 C2B Pull-Ups
RX Pull-ups
10/15/19
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
7 Sets of 3 Squats
Pause for 1 second at the bottom
Set #1 – 50% of 1RM Back Squat
Set #2 – 55%
Set #3 – 60%
Sets #4+5 – 65%
Sets #6+7 – 70%
Rest 1-2 minutes between sets.
Thruster
On the 2:00 x 5 Sets:
3 Thrusters
Bar taken from the rack. Not a max effort, but a true heavy set of 3 for the day
Metcon
Metcon (Time)
3 Rounds:
10 Thrusters
20 Deadlifts
100 DU
ADV RX 135/95
RX Barbell 95/65
10/14/19
CrossFit Allegiance – CrossFit
Weightlifting
Clean DL + Clean Pull + Clean High Pull + Power Clean
5 Sets, resting 1:00 between:
1 Clean Deadlift
1 Clean Pull
1 Clean High Pull
2 Power Cleans
Set #1 – 50% of 1RM Power Clean
Set #2 – 55%
Sets #3+4+5 – 60%
Metcon (Weight)
OTM x 10:
20 DU
2 Power Cleans
-Start at 60% of our 1RM Power Clean, and build from there to a heavy double for the day.
-TNG
RX if you can keep up with OTM x 10
Log your heaviest set of 2
Metcon (AMRAP – Rounds and Reps)
Partner WOD
AMRAP 20:
20 DB Hang CJ (50/35)
30/24 Cal Bike
20 DB Box Step-Ups (24″/20″)
30/24 Cal Bike
20 GHD Sit-Ups
C&J 5 per arm
Split reps
12/12/19
CrossFit Allegiance – CrossFit
Metcon (Time)
Team of 2
Cash-in 100/70 Cal Bike
5 rounds
20 T2B
30 Air Squats
20 push-ups
200m Run
10/11/19
CrossFit Allegiance – CrossFit
Metcon
RX: Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
55+: Crossfit Games Open 20.1 Masters (55+) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/ 65lb
10 bar-facing burpees
Time cap: 15 minutes
14-15: Crossfit Games Open 20.1 Teens (Ages 14-15) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb/ 45lb
10 bar-facing burpees
Time cap: 15 minutes
scld: Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*
*May step over bar on burpees
Time cap: 15 minutes
scMS: Crossfit Games Open 20.1 Masters Scaled (55+) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb
10 bar-facing burpees*
*May step over bar on burpees
Time cap: 15 minutes
scTN: Crossfit Games Open 20.1 Teens Scaled (Ages 14-15) (Time)
10 rounds for time of:
8 ground-to-overheads, 45 lb/ 35lb
10 bar-facing burpees*
*May step over bar on burpees
Time cap: 15 minutes
10/10/19
CrossFit Allegiance – CrossFit
Team captains I will send you everyone’s info so you can contact them and organize your team. Let Jill or Eric know if you have any questions.
Metcon
Metcon (No Measure)
Thursday “Pre-Game”
3 Rounds (Not For Score):
2 Minute Light Machine or Run
3 Strict Pull-ups
6 Push-ups
9 KBS (24/16kg)
12 Air Squats
15 AbMat Sit-ups
Directly Into…
3 Rounds (Not For Score):
2 Minute Light Machine or Run
3 Hang Power Cleans
3 Front Squats
3 Push Jerks
Barbell: 40-50% of 1RM Clean and Jerk
