WOD
9/16/19
CrossFit Allegiance – CrossFit
Weightlifting
Capacity Builder
ADV RX
In a 1:30 Window:
9 Power Cleans (135/95)
9 Front Squats (135/95)
9 Push Jerks (135/95)
Time Remaining: Max Ring MU
Rest :30 Seconds
In a 1:30 Window:
7 Power Cleans (155/105)
7 Front Squats (155/105)
7 Push Jerks (155/105)
Time Remaining: Max Ring MU
Rest :30 Seconds
In a 1:30 Window:
5 Power Cleans (185/135)
5 Front Squats (185/135)
5 Push Jerks (185/135)
Time Remaining: Max Ring MU
Rest :30 Seconds
In a 1:30 Window:
3 Power Cleans (205/145)
3 Front Squats (205/145)
3 Push Jerks (205/145)
Time Remaining: Max Ring MU
RX
115/801
135/95
155/105
185/135
In place of MU:
Strict Banded Ring MU
Jumping Ring MU
C2B
New rounds begin on the 0:00 – 2:00 – 4:00 – 6:00
Metcon
Metcon (Time)
3 Rounds:
400 Meter Run
12 Burpee Box Jump Overs (24/20)
15 Thrusters (95/65)
9/14/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Team of 3
4 Rounds:
75 Wallballs (20/14)
60 Calories Row
45 Hang Power Snatch (75/55)
9/13/19
CrossFit Allegiance – CrossFit
The open is quickly approaching. If you are interested in participating please sign up on the white board by the Dumbells. We will make teams and compete for a prize (tbd).
Metcon
Metcon (Time)
15-12-9-12-15:
T2B
Deadlifts (225/155)
Barbell-Facing Burpees
Extra Gymnastics Work
Metcon (No Measure)
With a 10:00 Running Clock…
Practice Sets:
21 Barbell Good Mornings
25-50′ Handstand Walk
9/12/19
CrossFit Allegiance – CrossFit
This is where Eric and I are staying for beer city beat down if anyone is interested.
Metcon
Metcon (AMRAP – Rounds and Reps)
25 min AMRAP
200m Run
10 push-ups
200m Row
10 Lunges
If you end on the row every meter counts as a rep and if you make it halfway around the building it counts as 100m.
9/11/19
CrossFit Allegiance – CrossFit
Next Golf Shambles is October 3rd. Sign up on the white board if you want to play.
Metcon
Always Remembered (Time)
Teams of 2:
2001 Meter Row “Buy-In”
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
2977 Meter Row “Cash-Out”
1 Bear Complex:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
ADV RX as written
RX 115/75
This workout honors the fallen. The September 11 attacks (also referred to as 9/11 were a series of four coordinated terrorist attacks by the Islamic terrorist group al-Qaeda against the United States on the morning of Tuesday, September 11, 2001. The 2001 meter row represents the year. The 4 Rounds represents the four planes. The 9 Rope Climbs represents the month. The 11 Bear Complexes represent the day. The 2977 meter row represents the lives lost.
9/10/19
CrossFit Allegiance – CrossFit
Next Golf Shambles is October 3rd. Sign up on the white board if you want to play.
Metcon
Metcon (Time)
5 Rounds:
15 KBS (32/24kg)
400m Run
40 DU
Metcon (AMRAP – Reps)
AMRAP 6:
1 Strict Handstand Push-up
1 Strict Pull-up
2 Strict Handstand Push-up
2 Strict Pull-ups
3 Strict Handstand Push-up
3 Strict Pull-ups
…
Continue to add (1) rep to each movement until the cap is reached
9/9/19
CrossFit Allegiance – CrossFit
Weightlifting
Overhead Squat
3 Sets of 1
Sets: 50-55-60%
Tempo Overhead Squat: 5 Second Negative + 2 Second Pause in Bottom
• These percentages are based off 1RM OHS
• All reps are taken from the rack
• Rest as needed between sets
If unable to OHS then Front Squat
Overhead Squat
3 Sets of 1
Sets: 65-70-75%
2 second pause at bottom
Metcon
Metcon (Time)
2 Rounds:
25 Overhead Squats (115/85)
35/25 Cal Bike
Accessory Work
Metcon (No Measure)
3 Rounds, Not For Time:
15 Hollow Rocks
18 Empty Barbell Good Mornings
21 GHD Sit-ups
24 Hip Extensions
9/7/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Buy-In: 1 Mile Run
21-15-9:
Deadlifts (165/110)
Box Jump Overs (24″/20″)
T2B
Cash-Out: 1 Mile Run
9/6/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD For Time:
20 WB, 20/14 Cal ?, 50 DU
40 WB, 20/14 Cal ?, 50 DU
60 WB, 20/14 Cal ?, 50 DU
80 WB, 20/14 Cal ?, 50 DU
100 WB, 20/14 Cal ?, 50 DU
*12 Clean and Jerks after every round (135/95)
WB 20/14#
Cal Bike or Row
Split reps, one machine per team.
9/5/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
For Time:
4 Rounds
400m Row
30 KBS (24/16kg)
30 Weighted Sit-ups
200m run
30 Weighted Sit-up twists
(weighted sit-ups and twists with KB)
Split reps and run together.
