WOD
8/12/19
CrossFit Allegiance – CrossFit
Weightlifting
Stamina Squating
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats
Barbell: 75% of 3-Rep Max Back Squat
Metcon
Metcon (Time)
ADV RX
3 Rounds:
400m Run
12 DB Snatches (70/50)
21 Single DB Squats (70/50)
*DB Squats: You have the option to rack the DB on your shoulder, behind the head, or hold it in the goblet position.
RX 50/35#
Optional Extra Strength Work
Power Snatch
On the 1:30 x 7 Sets:
1 Pausing Power Snatch
1 Pausing Low-Hang Power Snatch
Working on dialing in the receiving position of the snatch in this 2-movement complex
On both reps, pause for 3 seconds in the receiving position of the snatch before standing
Start at 60% of your 1RM Snatch and steadily build to a heavy complex over the 7 sets
This complex is meant to be completed without dropping the barbell
The Power Snatch starts from the floor
The Low-Hang Power Snatch starts from just below the knee.
FOCUS on feel a solid receiving position during the pauses, check-in that you have:
Heels on the ground
Feet at Shoulder Width
Elbows locked out
8/11/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
For Time:
500m Row
12-9-6:
Double DB Deadlifts
Double DB Push Press
500m Row
12-9-6:
Double DB Deadlifts
Double DB Push Press
500 Meter Row
Dumbbells: (35’s/25’s)
8/10/19
CrossFit Allegiance – CrossFit
Jill and Cambell are competing at the Goddess Games tomorrow located at CrossFit NorthLake, 8721 Sidney Cir #500, Charlotte, NC 28269
Team name: Teenasters
Schedule: 1st WOD 9:30am, 2nd WOD 10:40am, 3rd WOD 12:50pm, 4th WOD 2:30pm
31 Heroes (AMRAP – Reps)
31 Minute AMRAP of:
Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30″ / 24″
Partner 2:
400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here
Since we don’t have a Wreck Bag, choose another weighted object of some kind.
If unable to run, complete one of the following:
* 500 Meter Row
* 800 Meter Erg
* 28/20 Calorie Bike
Rope Climbs
Reduce Reps
2:1 Seated Rope Pulls
3:1 Strict Pull-ups
5:1 Pull-ups
8/9/19
CrossFit Allegiance – CrossFit
Congrats to Jordan Calhoun on the birth of his son Roman. We are so happy for you. We hope to meet him soon!
Metcon
Metcon (Time)
4 Rounds For Time:
5 T2B
4/2 Bar MU
3 T2B
2/1 Bar MU
Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 35/25 Calorie Row
Max Rounds of
3 Power Cleans, 135/95 lbs
6 Push-ups
ADV RX – 135/95, RX – 115/85
Rest 5 Minutes
AMRAP 5:
Buy-In: 25/18 Calorie Row
Max Rounds of
3 Power Cleans, 135/95 lbs
6 Push-ups
ADV RX – 155/105, RX – 135/95
Rest 5 Minutes
AMRAP 5:
Buy-In: 15/10 Calorie Row
Max Rounds of
3 Power Cleans, 135/95 lbs
6 Push-ups
ADV RX – 175/125, RX – 155/105
Score is reps of:
3 Power Cleans, 135/95 lbs
6 Push-ups
Extra Gymnastics Work
Metcon (AMRAP – Reps)
3 Rounds:
Max Strict Handstand Push-ups
2 minute rest between rounds
RX kipping
8/8/19
CrossFit Allegiance – CrossFit
Warm-up
Metcon (No Measure)
Upper Body:
1. Puppy Pose: 1 Minute https://www.youtube.com/watch?v=i1-bFRjloeI
2. Shoulder to Floor: 1 Minute
https://www.youtube.com/watch?v=D0li2U56nO4
3. Wrist Stretches: 1 Minute
Lower Body:
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
Metcon
Metcon (AMRAP – Reps)
5 Rounds
40 Seconds at each station with 20 second rest between stations:
Minute 1: Any Machine Calories
Minute 2: KBS (53/35)
Minute 3: Air Squats
Minute 4: Double Unders
Minute 5: AbMat Sit-ups
8/7/19
CrossFit Allegiance – CrossFit
Weightlifting
Deadlift
Heavy Set of 6
Deadlift
Heavy Set of 4
Deadlift
Heavy Set of 2
Metcon
Metcon (AMRAP – Reps)
AMRAP 7:
Wallballs (20/14)
On the Minute: 5 Deadlifts (225/155)
*start with DL
Metcon (Time)
4 person team
20 min AMRAP
8 Sled pushes (90/45)
60 calorie Row
60 calorie Bike
60 GHD sit-ups
Split reps and one person working at a time. Each teammate does 2 Sled pushes
Down and back is one.
8/6/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
4 Rounds:
400 Meter Run
20 DB Hang Clean & Jerks (50/35)
15 C2B
• Switch arms every 5 reps on the DB hang clean and jerks
Metcon (Time)
Partner WOD
3 Rounds
ADV RX
36’ Handstand Walk (each person)
14 power Cleans (155/105)
100m single arm DB farmers carry (hold DB at side. 50m each hand) 70/50# (each person)
RX
3 Rounds
14 push press (135/95)
14 power Cleans (135/95)
100m single arm DB farmers carry (hold DB at side. 50m each hand) 50/35#
Split reps with one person working at a time. Each partner does 36’ HSW and each person does a total of 100m carry.
8/5/19
CrossFit Allegiance – CrossFit
Weightlifting
Stamina Squating
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats
Barbell: 72% of 1RM Back Squat
• First week of our new stamina squats
• Previously we completed 3 Front Squats + 6 Back Squats
• Now we are upping the weight and bringing the reps down to 2 Front Squats + 4 Back Squats
• As a reminder, the weight is the same for Front Squat and the Back Squat
• On the first minute, complete 2 Front Squats
• Rest until the top of the minute and then perform 4 Back Squats
• Repeat for a total of 6 rounds
Metcon
Metcon (Time)
For Time:
21 Bar-Facing Burpees
21 Power Snatches (115/85)
15 Bar-Facing Burpees
15 OHS (115/85)
9 Bar-Facing Burpees
9 Squat Snatches (115/85)
As always please do Cleans in place of snatches or very light weight with proper form.
Optional Extra Strength Work
Snatch
On the Minute x 5:
3-Position Snatch
3 Overhead Squats
Rest 1 Minute
On the Minute x 7:
Power Snatch
Overhead Squat
Squat Snatch
Keep the weights on the light-moderate side to work on snatch mechanics
Part 1:
• Build between 35-45% of 1RM Snatch
• Complete all 6 reps without dropping the bar
Part 2:
• Build between 55-65% of 1RM Snatch
• You may drop the barbell before completing the squat snatch if needed
8/3/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
5 Rounds:
200m Run
24 Deadlifts
18 Hang Cleans
12 Push Jerks
Barbell: (135/95)
*Split reps and run together
8/1/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
4 person team
80 Cal Bike
80 Cal Row
20 Push-ups
40 Air Squats
60 AbMat Sit-ups
60 Cal Bike
60 Cal Row
20 Push-ups
40 Air Squats
60 AbMat Sit-ups
40 Cal Bike
40 Cal Row
20 Push-ups
40 Air Squats
60 AbMat Sit-ups
