WOD
9/19/19
CrossFit Allegiance – CrossFit
Weightlifting
1 Power Clean + 1 Push Jerk + 1 Power Clean + 1 Split Jerk
6 Rounds:
1 Power Clean + 1 Push Jerk
1 Power Clean + 1 Split Jerk
Rest 2 Minute Between Sets
The sets on the barbell are based off your 1RM Clean and Jerk:
Sets 1+2: 70%
Sets 3+4: 75%
Sets 5+6: 80%
You can drop weight to reset after push jerk if needed
Metcon
Metcon (Time)
4 Rounds
20/14 Calorie Row
10 HSPU
Scaled
HSPU = DB Push Press
9/18/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (3 Rounds for reps)
Team of Three
AMRAP 7:
Bench Press
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)
Rest 3 Minutes
AMRAP 7:
50 Front Squat (135/95)
50 Front Squat (155/105)
AMRAP Front Squat (185/135)
Rest 3 Minutes
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)
Teams of 3 will work through 3 separate AMRAP 7’s with 3 minutes of rest between
• Athletes will split reps up how they see fit, with one person working at a time
• Enter separate scores for the bench, front squat, and deadlifts
Front Squat off the rack and Bench Press
One barbell per team
9/17/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
For Time:
100/70 Calorie Bike
200 DU
2k Row
200 DU
100/70 Calorie Bike
Metcon
Metcon (AMRAP – Reps)
ADV RX
In a 5 Minute Window:
20 Strict HSPU
40 Hang DB Snatches (50/35)
In Time Remaining: Max Strict HSPU
RX
20 DB Push Press (50/35)
40 Hang DB Snatches (50/35)
In Time Remaining: Max DB Push Press
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
