WOD
2/14/20
CrossFit Allegiance – CrossFit
Open gym from 5-7pm is cancelled for Valentines Day. We are closing at 5pm. Happy Valentines Day.
Weightlifting
Front Squat
On the 1:30 x 7 Sets:
Set 1 (On the 0:00): 3 Reps @ 75%
Set 2 (On the 1:30): 1 Rep @ 80%
Set 3 (On the 3:00): 3 Reps @ 75%
Set 4 (On the 4:30): 1 Rep @ 83%
Set 5 (On the 6:00): 3 Reps @ 75%
Set 6 (On the 7:30): 1 Rep @ 86%
Set 7 (On the 9:00): 12 Reps @ 60%
Metcon
Metcon (Time)
ADV RX For Time:
6 Bar MU
9 C2B
12 Pull-ups
21 Thrusters (135/95)
6 Bar MU
9 C2B
12 Pull-ups
15 Thrusters (135/95)
6 Bar MU
9 C2B
12 Pull-ups
9 Thrusters (135/95)
RX
3 Bar MU
6 C2B
9 Pull-ups
21 Thrusters (115/80)
3 Bar MU
6 C2B
9 Pull-ups
15 Thrusters (115/80)
3 Bar MU
6 C2B
9 Pull-ups
9 Thrusters (115/80)
Fitness
6 C2B
9 Pull-ups
21 Thrusters (95/65)
6 C2B
9 Pull-ups
15 Thrusters (95/65)
6 C2B
9 Pull-ups
9 Thrusters (95/65)
Scaled
21 Pull-ups or RR
21 Thrusters
15 Pull-ups or RR
15 Thrusters
9 Pull-ups or RR
9 Thrusters
2/13/20
CrossFit Allegiance – CrossFit
Unfortunately Olivia N. and Campbell M. are not available to sing the National Anthem Saturday morning February 22nd at 7:55am for BOTLIV. Would anyone else’s child like to sing? If so please let us know. It’s a great start to a great day. Thank you.
Metcon
Metcon (AMRAP – Rounds and Reps)
Team of 3
AMRAP 25:
45 Calorie Machine
45 KBS (24/16)
45 GHD
2/12/20
CrossFit Allegiance – CrossFit
Weightlifting
Squat Snatch (5×1 climbing)
On the 2:00 x 5 Sets:
6 Snatch Grip Deadlifts
3 Hang Power Snatches
6 Overhead Squats
3 Squat Snatch
Start at 55-60% of 1RM Snatch and Steadily Build to a Heavy
This is for barbell cycling, grip, and stamina
• Every 2 minutes, you’ll complete an 18-rep complex of Snatch focused movements
• While these complexes do not have to be completed unbroken, push for large sets
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
20 Wallballs (20/14)
20 Alternating Single Arm DB Snatches (50/35)
20 Box Jumps (24″/20″)
20 Single Arm DB Push Presses (50/35)
20/15 Calorie Row
Push Press alternate every 5 reps
Goal is 3-4+ Rounds
2/11/20
CrossFit Allegiance – CrossFit
Calling all Battle Of The Lake IV volunteers
We will have a run through and movement standards review this Wednesday February 12th at 6 pm. If you cannot make it please meet with me individually.
Weightlifting
Hang Squat Clean (6×1 climbing)
On the 1:30 x 6 Sets:
Clean Pull
Hang Clean Pull
Hang Squat Clean
Climbing
Metcon
Metcon (4 Rounds for reps)
4 Rounds:
1 min Row
1 min Rest
1 min Bike
:30 sec Strict C2B
:30 HSPU
Rest 1 minute
2/10/20
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
Week #2 in our progression. Last week, we climbed towards a heavy single. Our average percentage point of the five heavy singles was 104%. Today, we’re after volume. Aiming for five singles at 104%.
Set #1 (On the 0:00) – 9 Reps @ 76%
Set #2 (On the 2:00)- 7 Reps @ 83%
Set #3 (On the 4:00) – 5 Reps @ 90%
Set #4 (On the 6:00) – 3 Reps @ 95%
Set #5 (On the 8:00) – 1 Rep @ 100%
Set #6 (On the 9:00) – 1 Rep @ 102%
Set #7 (On the 10:00) – 1 Rep @ 104%
Set #8 (On the 11:00) – 1 Rep @ 104%
Set #9 (On the 12:00) – 1 Rep @ 104%
Set #10 (On the 13:00) – 1 Rep @ 104%
Set #11 (On the 14:00) – 1 Rep @ 104%
*Percentages Based On 5RM Back Squat
Metcon
Metcon (Time)
For Time:
500/400m Row
48′ Handstand Walk
15 Front Squats (155/105)
48′ Handstand Walk
40/28 Cal Bike
48′ Handstand Walk
12 Front Squats (185/135)
48′ Handstand Walk
500/400m Row
48′ Handstand Walk
9 Front Squats (225/155)
RX Front Squat 135/95, 155/105, 185/135
Scaling options for HSW
20 Single arm DB Presses (10 pre arm)
3 Wall Walks
2/8/20
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
For Time
Team of 3
3 Rounds:
900m Row
45 T2B
Into…
30 Clean and Jerks (135/95)
24 Clean and Jerks (155/105)
18 Clean and Jerks (185/135)
12 Clean and Jerks (205/145)
2/7/20
CrossFit Allegiance – CrossFit
Weightlifting
0:00 -7:00
Front Squat
Front Squats (On the 0:00…)
On the Minute x 7:
2 Front Squats
Sets 1-2: 50% 1RM Front Squat
Sets 3-4: 55% 1RM
Sets 5-7: 60% 1RM
0:00, 1:00, 2:00, 3:00, 4:00, 5:00, 6:00
Front Squat Complex
On the 9:00
1 One and One Quarter + 1 Front Squat
Front Squat Complex (On the 9:00…)
On the 2:00 x 5 Sets:
1 “One and One Quarter” Front Squat
1 Front Squat
Set 1: 50% 1RM Front Squat
Set 2: 55% 1RM
Sets 3-5: 60% 1RM
9:00, 11:00, 13:00, 15:00, 17:00
Video below of what a One and One Quarter Front Squat looks like
Metcon
Metcon (Time)
ADV RX
For Time:
5 Rounds of “Nate”
100 DU
4 Rounds of “Nate”
100 DU
3 Rounds of “Nate”
100 DU
2 Rounds of “Nate”
100 DU
1 Round of “Nate”
1 Round of “Nate”:
2 Ring Muscle-ups
4 Strict Handstand Push-ups
8 Kettlebell Swings (32/24kg)
RX
For Time:
5 Rounds of “Nate JR”
50 DU
4 Rounds of “Nate JR”
50 DU
3 Rounds of “Nate JR”
50 DU
2 Rounds of “Nate JR”
50 DU
1 Round of “Nate JR”
1 Round of “Nate JR”:
2 C2B
4 Kipping HSPU
8 KBS 24/16kg
Substitute
C2B with PU or RR
HSPU DB Press
2/6/20
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner
AMRAP 25:
40 AbMat Sit-ups
30/20 Calorie Row
20 Burpees
2/5/20
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner
For Time:
Buy-In: 30 Clusters (135/95)
3 Rounds:
42/30 Calorie Bike
30 C2B
Cash-Out: 30 Clusters (135/95)
RX 115/80
Please do not drop the bar from Overhead with anything less than 45’s
Midline
Metcon (No Measure)
3 Giant Sets:
7 Renegade Rows
Max Effort Ring L-Sit
Rest 2 Minutes Between Sets