WOD
2/28/19
CrossFit Allegiance – CrossFit
Tune into our local Fox morning news at 8:45am to see our very own Shelly Walsh being interviewed about her amazing alpaca farm. Good luck Shelly.
Ways to get points for your team:
1) Attendance: 3 points if your entire team does the OPEN workout between Friday – Monday.
***IF YOU DO NOT ENTER YOUR SCORE IN WODIFY YOU WILL NOT GET CREDIT FOR ANYTHING***
2) PR: 3 points if anyone on your team gets a PR in gymnastics, weights or any type of 1st time improvement. Coaches and judges will help determine these points.
3) Placement scoring for the WOD: RX Male and Female 1st – 10th place. 1st Male and Female gets 10 point down to 10th place getting 1 point. This will vary week to week depending on how many athletes do RX.
4) Placement scoring for Scaled: which means anything other than what is the RX, a different version of the workout no matter your age. Depending on how many people do Scaled the point system will vary. For example this week we only had 8 people do scaled so 1st got 3points , 2nd place 2 points and 3rd 1 point. Next week if we have majority of athletes do the scaled version, we’ll add more scoring opportunity to the scaled and reduce them from the Rx WOD.
5) Weeks 3 & 4 ONLY we will have a theme. If everyone on the team participates it is worth 5 points. Team with the most athletes at Friday Night Lights Week 3 & 4 will get bonus points. Friday Night Lights is from 5pm on……
Teams and scoring are posted on the whiteboard in the gym.
Metcon
Metcon (20 Rounds for reps)
Goat Day
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2
Goat Day gives you an opportunity to refine skills or work on your weaknesses. Today is geared towards Practice, a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump.
Choose two “Goats” to work on, and we’ll alternate between them on each minute. Coaches will have suggestions in class.
2/27/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (4 Rounds for reps)
On the Minute x 20 (4 Rounds):
Minute 1 – 5 Pausing OHS (115/80)
Minute 2 – 15/12 Calorie Row
Minute 3 – 5 T2B + 10 Alternating DB Snatches (50/35)
Minute 4 – HS Walk Practice
Minute 5 – 12/9 Bike
***HSwalks every 5ft is a rep.***
RX
Minute 1 – 5 Pausing OHS (95/65)
Minute 2 – 15/12 Calorie Row
Minute 3 – 5 T2B + 10 Alternating DB Snatches (35/20)
Minute 4 – 2 wall walks or 10 upside down shoulder taps
Minute 5 – 12/9 Bike
2/26/19
CrossFit Allegiance – CrossFit
Weightlifting
Power Clean
Build to a heavy Complex:
1 Power Clean
1 Hang Power Clean
Metcon
Metcon (2 Rounds for reps)
AMRAP x 3
30 DU
5 Power Cleans (155/105)
7 Lateral Burpees Over the Bar
Rest 5 Minuets
AMRAP x 3
30 DU
5 Power Cleans (155/105)
7 Lateral Burpees Over the Bar
RX 135/95
Fitness 95/65 15 DU or 30 singles
2/25/19
CrossFit Allegiance – CrossFit
Please make sure everyone enters their score on WODify for 19.1 in their age group and division. We will pick teams based off of this weeks results. You have until tomorrow at our last class to do the open workout. If you are signed up on line don’t wait to enter your score.
CFA Teams will be announced Tuesday night.
Weightlifting
Back Squat
Back Squat
5 Reps @ 70%
4 Reps @ 75%
3 Reps @ 80%
1 Rep @ 84%, 87%, 90%
Metcon
Metcon (Time)
2 Rounds For Time:
20 DB Hang Clean and Jerk (50/35)
20 DB Goblet Squats (50/35)
20 HSPU
20 C2B
****one DB alternate every 5 reps in the Clean & Jerk, 10 on each arm for a total of 20 and one DB for the Goblet squats****
RX 35/20# and DB push press in place of HSPU and Pull-ups in place of C2B
2/23/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3
For Time:
150/100 Cal Bike or 600m run or Cal row
75 Clean and Jerks (115/80)
75 T2B
45 Clean and Jerks (135/95)
45 C2B
30 Clean and Jerks (155/105)
30 Bar MU
150/100 Calorie Bike or 600m run or Cal Row
Run together or
Split calories on the bike
2/22/19
CrossFit Allegiance – CrossFit
Open workouts with Judges available will be on Friday’s at 6:30am, 8:30am, 9:30am, 12pm and then from 4pm on at Friday night lights. Your second opportunity will be on Monday at 5:30am, 6:30am, 8:30am, 9:30am, 12pm, 4pm – 6:30pm. We will announce the teams at Friday night lights once we have the final count.
Metcon
RX: Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Teen: Crossfit Games Open 19.1 Teens (Ages 14-15) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Boys throw 14-lb. ball to 9-ft. target
Girls throw 10-lb. ball to 9-ft. target
55+: Crossfit Games Open 19.1 Masters (55+) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 9-ft. target
Women throw 10-lb. ball to 9-ft. target
2/21/19
CrossFit Allegiance – CrossFit
Please let Us know if you are signing up for the open. We need to make teams by tonight. It’s either $20 online or $20 to CFA. In the end the winning team will get the money back to do what they want with it. The point system is as follows:
1) RX, Scaled, & Fitness 1st place = 3pts (Fitness and Scaled no sandbagging which needs to be approved and determined by coaches)
– RX & Scaled 2nd place = 2pts
– RX & Scaled 3rd place = 1pt
2) Team with perfect attendance = 3pts (this can be rewarded to both teams or no teams)
3) Any kind of PR = 3pts (this can be gymnastics or lifting or possibly if you go out of your Comfort zone and do RX…again approved by coaches)
Notes: You can jump back-and-forth between RX scaled and fitness any given week. The goal is to push yourself and do RX if you can. If you are out of town and can do the work out it will count towards attendance for your team but this also has to be approved by a coach. You can send a video or communicate with us what you are doing.
Metcon
Metcon (Time)
3 Rounds
20 KBS (24/16kg)
20 AbMat Sit-ups
20 Wallballs (20/14)
Metcon
Metcon (No Measure)
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2
2/20/19
CrossFit Allegiance – CrossFit
Weightlifting
Squat Clean (Squat Clean Climbing)
On the Minute x 10:
On the 0: 3 Squat Cleans @ 65%
On the 1: 2 Squat Cleans @ 70%
On the 2: 1 Squat Clean @ 75%
On the 3: Rest
On the 4: 3 Squat Cleans @ 70%
On the 5: 2 Squat Cleans @ 75%
On the 6: 1 Squat Clean @ 80%
On the 7: Rest
On the 6, 7, 8, 9 and 10: 1 Squat Clean (Building in Weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
Team of 3
AMRAP 25:
120 Double Unders
60/45 Calorie Bike
30 Push Jerks (165/110)
ADV Rx as written
RX 135/95
2/19/19
CrossFit Allegiance – CrossFit
You can either sign up for the open online or sign up for the open just at CFA for $20. Either way you will be part of a 5 week girls verse boys competition. You have to sign up for one or the other by this Thursday.
Weightlifting
Back Squat (1×2)
n the 0: 10 Reps @ 70%
On the 3: 8 Reps @ 75%
On the 6: 6 Reps @ 80%
On the 9: 4 Reps @ 85%
On the 12: 2 Reps @ 90%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
9 Power Cleans (155/105)
12 Strict Handstand Push-ups
9 Front Squats (155/105)
12 Strict Pull-ups
ADV RX as written
RX kipping HSPU and kipping pull-ups
2/18/19
CrossFit Allegiance – CrossFit
Sign up for the open before Thursday. You can sign up online for $20 if you want to see your score on a worldwide leaderboard or sign up at CFA for $20 for an in-house competition girls vs boys. Point system will work off of WOD results, Participation results ….losers have to…..(open to suggestions)
Weightlifting
Squat Snatch (11 x 1 climbing )
On the Minute x 11:
1 Squat Snatch
Minute 1 @ 70%
Minute 2 @ 75%
Minute 3 @ 80%
Minute 4: Rest
Minute 5 @ 75%
Minute 6 @ 80%
Minute 7 @ 85%
Minute 8: Rest
Minute 9 @ 80%
Minute 10 @ 85%
Minute 11 @ 90%
Metcon
Metcon (Time)
6 Rounds:
12 Dumbbell Snatches (50/35)
12 Burpees Over Dumbbell
200m Run or 200m Row
