WOD
1/28/20
CrossFit Allegiance – CrossFit
Please text me at 704-778-1408 your shirt size if you are volunteering for Battle Of The Lake IV. The shirts are true to size and should not shrink. I need this by tomorrow!
Let me know by tomorrow if you want these Wrist Wraps $20
Warm-up
Metcon (No Measure)
Child’s pose on a box: 1-2 minuets
Banded Shoulder Distraction: 1 minute each side
Pigeon Pose: 2 minutes each side
2 Rounds
3 Minutes Bike or Row
:30 second Spidermans
:30 lateral box step ups
:30 ring rows
:30 inch worm
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
Cash-In: 2,000m Row or 1 mile run
Max Rounds in Time Remaining:
8 Burpee Box Jumps (24/20)
8 C2B
The 1 mile run will start with running out the back side door by the bikes for a 1/2 lap around the building directly to the road to the end and back in the usual side door entrance OR 8 laps.
The cash-in does not count as your rounds and reps.
1/27/20
CrossFit Allegiance – CrossFit
The Super Bowl is this Sunday. Please remember to bring cash and pay for your box. There are 10 boxes that still need to be filled if you haven’t gotten one yet or if you want more.
Weightlifting
Clean and Jerk Complex (On the 1:30 x 7 Sets)
1 Power Clean + 1 Front Squat + 1 Push Jerk + 1 Cluster
On the 1:30 x 7 Sets:
1 Power Clean
1 Front Squat
1 Push Jerk
1 Cluster
Set 1: 50% of 1RM Clean and Jerk
Set 2: 55%
Set 3: 60%
Set 4: 65%
Sets 5-7: 70%
Metcon
Metcon (Time)
For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
If anyone wants a pair of these wraps, let me know by Wednesday $20
1/25/20
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 3
AMRAP 30:
30 Deadlifts (225/155)
21/15 Cal Bike OR 30/21 Cal Row
30 HSPU
1/24/19
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat (9×1 Climbing)
On the 0: 1 Front Squat @ 84%
On the 1: 1 Front Squat @ 87%
On the 2: 1 Front Squat @ 90%
On the 3: 1 Front Squat @ 87%
On the 4: 1 Front Squat @ 90%
On the 5: 1 Front Squat @ 93%
On the 6: 1 Front Squat @ 90%
On the 7: 1 Front Squat @ 93%
On the 8: 1 Front Squat @ 96%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16:
75 Calorie Row
60 Alternating DB Snatches (50/35)
45 T2B
30 Burpee Box Jump Overs (30″/24″)
15 Bar Muscle-Ups
Pull-up progression is hanging on the mirror at CFA. It is important to get strict pull-ups before you get a kipping pull-up. “Do or do not, there is no try” -Yoda
1/23/20
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
Cal Bike
28-24-20-16-12
30 Abmat sit-ups after every round
Directly Into…
Meter Row
400-500-600-700-800
40 DU after every round
1/22/20
CrossFit Allegiance – CrossFit
Weightlifting
Push Press (10RM)
10RM
Re-testing our 10RM Push Press from 12.3.19
•It may be helpful to follow the following sets when building:
* 4-6 Sets: 5-6 Reps
* 2-3 Attempts: 10RM
• Completing several sets of 4-6 reps allows you to gradually build in weight without burning out for your 10RM attempts
• aim for 2-3 attempts at 10 reps as the weight starts to get heavier
• Rest as needed between sets to maintain quality
Metcon
Metcon (Time)
21-15-9:
Wallballs (30/20)
C2B
Thrusters (115/85)
Box Jumps (30″/24″)
KBS (32/24kg)
RX
Pull-ups and 20/14# wallball
See below for potential break-up options for each round:
Round of 21
1 Set: 21
2 Sets: 12-9
3 Sets: 7-7-7
4 Sets: 6-5-5-5
5 Sets: 5-4-4-4-4
Round of 15
1 Set: 15
2 Sets: 8-7
3 Sets: 5-5-5
4 Sets: 4-4-4-3
5 Sets: 3-3-3-3-3
Round of 9
1 Set: 9
2 Sets: 5-4
3 Sets: 3-3-3
4 Sets: 3-2-2-2
1/21/20
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
3 person Team
Cash-In 180 GHD sit-ups
4 Rounds:
90/60 Cal Row
60/42 Cal Bike
150m Farmers Carry 32/24kg
1/20/20
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (Build to a heavy set of 5)
Warm-up
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 70%
1 Rep @ 75%
1 Rep @ 80%
1 Rep @ 85%
1 Rep @ 90%
…
Build to Heavy 5
Metcon
Metcon (Time)
7 Rounds:
5 C2B
6 OHS (115/85)
7 Power Cleans (115/85)
1/18/20
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 min
1 Round of “Holleyman”
200m Run
2 Rounds of “Holleyman”
200 Meter Run
3 Rounds of “Holleyman”
200 Meter Run
4 Rounds of “Holleyman”
200 Meter Run
5 Rounds of “Holleyman”
200 Meter Run
*Continue To Add (1) Round Until 20 Min Time Cap
• Today we’ll work through 200 meter runs and rounds of the Hero Workout “Holleyman”
• 1 Round of “Holleyman”
5 Wallballs (30/20)
3 Handstand Pushups
1 Power Clean (225/155)
RX
185/125
*Count the run as one rep.
*If you want to partner double the reps and run together.
1/17/20
CrossFit Allegiance – CrossFit
We need more judges for BOTLIV Saturday February 22nd from 8am – 4pm. Half a Day or a Full day would be great. Please write your name on the Whiteboard by the Kettle bells. Thank you!
Weightlifting
Front Squat
On the Minute x 9:
On the 0: 1 Front Squat @ 81%
On the 1: 1 Front Squat @ 84%
On the 2: 1 Front Squat @ 87%
On the 3: 1 Front Squat @ 84%
On the 4: 1 Front Squat @ 87%
On the 5: 1 Front Squat @ 90%
On the 6: 1 Front Squat @ 87%
On the 7: 1 Front Squat @ 90%
On the 8: 1 Front Squat @ 93%
This is the 2nd week of a 3 week incremental build in percentages on front squats waves
3% across all lifts from last week
Percentages are based off your 1RM Front Squat
Metcon
Metcon (Time)
2 Rounds:
7 Squat Snatches (95/65)
7 T2B
7 Box Jumps (24/20″)
50/35 Calorie Bike
2 Rounds:
7 Squat Snatches (95/65)
7 T2B
7 Box Jumps
800m Run
2 Rounds:
7 Squat Snatches (95/65)
7 T2B
7 Box Jumps
RX 75/55
Metcon (Time)
2 Rounds:
7 Squat Snatches (95/65)
7 T2B
7 Box Jumps (24/20″)
50/35 Calorie Bike
2 Rounds:
7 Squat Snatches (95/65)
7 T2B
7 Box Jumps
800m Run
2 Rounds:
7 Squat Snatches (95/65)
7 T2B
7 Box Jumps
RX 75/55