WOD
1/23/19
CrossFit Allegiance – CrossFit
We still need volunteers for the Battle of the Lake:
*We will be having a meeting on Saturday, February 2nd, at 10:30am to review standards and delegate jobs.
**If you are unable to attend please let us know and we’ll go over it with you individually.
***Volunteers please let us know your shirt size. We need to have our order in by the end of the week.
Here’s our most current list of volunteers. Please let us know if we’ve missed anyone.
1. Jack
2. Leslie
3. Jenn Eckard
4. Dane V.
5. Shane
6. Amanda V.
7. Emily W.
8. Brandon
9. Bob S.
10. Brady
11. Shelly
12. Ryan W.
13. Kim Q.
14. Brent
15. Angie
16. Willie
17. Jason
18. Cindy
19. Maria
20. Laurie Lane
21. Tommy Gray
22. Jill
23. Eric
24. Kerry
Weightlifting
Back Squat (3×2 Climbing)
1 x 2 83%
1 x 2 85%
1 x 2 87%
Metcon
Frank The Tank (3 Rounds for reps)
AMRAP 5:
50 Wall Ball Buy-In 20/14
12 Deadlifts (185/135)
12 Bar Facing Burpees
Rest 5:00
AMRAP 5:
35 Wall Ball Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 5:00
AMRAP 5:
20 Wall Ball Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees
1/22/19
CrossFit Allegiance – CrossFit
Weightlifting
Jerk (6×3 82% across and off the rack)
Metcon
Chain Reaction (Time)
3 Rounds:
21/15 Calorie Bike
7 Pull-ups + 7 T2B + 7 C2B
Directly Into…
3 Rounds:
9 Cleans (155/105)
9 Push Jerks (155/105)
ADV RX as written
RX 7 Pull-ups + 7 T2B + 7 Pull-ups and weights 115/80
Fitness 7 RR + 7 Knee ups + 7 RR and weights 75/55
Midline Accessory Work
Extra work
Metcon (No Measure)
2 Rounds:
:30 Seconds Single Arm Overhead DB Hold (Left) + 15 GHDS
:30 Seconds Single Arm Overhead DB Hold (Right) + 15 GHDS
:30 Seconds Double Overhead DB Hold + 15 GHDS
1/21/19
CrossFit Allegiance – CrossFit
Weightlifting
Squat Clean (6×3 82% across )
Next two weeks leading up to competition
WK 2
Monday Squat Clean 6×3 85%
Tuesday Jerk 6×3 85%
We 3
Monday Squat Clean 6×3 88%
Tuesday 6×3 88%
Metcon
Double Date (AMRAP – Rounds and Reps)
AMRAP 15:
15 Hang Snatches (95/65)
60 DU
15 OHS (95/65)
30/21 Calorie Row
Extra work if you want an after WOD
Metcon (Time)
3 Rounds:
21 DB Front Squats (50’s/35’s)
21 Kipping HSPU
1/19/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3
For Time
2 Rounds:
30 Bar Facing Burpees
30 Hang Squat Cleans (95/65)
15 Bar MU
150/100 Calorie Assault Bike
OR Run 1 mile
2 Rounds:
30 Bar Facing Burpees
30 Hang Squat Cleans (115/80)
15 Bar MU
150/100 Calorie Row
2 Rounds:
30 Bar Facing Burpees
30 Hang Squat Cleans (135/95)
15 Bar MU
RX C2B 75/55, 95/65, 115/80
Fitness Pull-ups or RR 65/45, 75/55, 95/65
1/18/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
3 Rounds:
20 Wallballs (20/14)
20 Calorie Row
20 S2OH (75/55)
20 T2B
Weightlifting
Jerk (6×3 Push or Split Jerk across)
Off the Rack
1/17/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
5 Rounds
30 AbMat Sit-ups
200 m Run
10 Alternating DB Snatches (70/50#)
RX 50/35
Mobility
Metcon (No Measure)
3 min with KB on box Hamstring stretch
3 min hip stretch
3 min glute stretch
1/16/19
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat (7×2 across)
7 Sets of 2, Every 90 seconds:
1 Pause (3 seconds in bottom)
1 Regular Front Squat
Metcon
Satan’s Whiskers (Time)
3 RFT:
10 C2B Pull ups
10 Front Squats, 165/110 – no rack
10 Burpees
1/15/19
CrossFit Allegiance – CrossFit
Weightlifting
Deadlift (5×5 climbing TNG)
Every 2 minutes x 5 Rounds
40% of Max Kipping Handstand Push-ups OR work on Strict HSPU OR DB Shoulder Press
-Then-
5 Deadlifts
Build in Weight to a Heavy set of 5.
Metcon
Fuller Circle (Time)
Partner WOD
For Time:
100 KBS 24/16kg
250 DU
4000m Row
250 DU
100 KBS 24/16kg
ADV RX as Written
RX KBS 16/12kg, 170 DU (85 each)
1/14/18
CrossFit Allegiance – CrossFit
The self defense class only has 20 spots available. CFA peeps get first dibs. Please sign up on the white board by the desk and pay by this Tuesday. If there are any unpaid spots left I will open it up to non-members on Wednesday.
$10 for members
$20 for non-members
Weightlifting
Back Squat
Back Squat (5×2 65% Every 90 seconds)
**5 Second Pause in Bottom of squat.
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
1/12/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Team of 3:
4 Rounds
75 weighted sit-ups
60 Cal Row
45 Over the barbell Burpees
30 Snatches 115/80
Adv RX as written
RX 95/65
