WOD
2/1/19
CrossFit Allegiance – CrossFit
Reminder that we will hold our volunteer meeting This Saturday around 10:45 after our workout.
Metcon
Metcon (AMRAP – Reps)
10 minute AMRAP, for reps
Adv RX
15 Dumbell Hang Squat Cleans (50/35)
60 Double Unders
15 Dumbell Shoulder to Overhead (50/35)
60 Dumble Unders
15 Dumbell Cleans (50/35)
60 Double Unders
15 Dumbell Thrusters (50/35)
60 Double Unders
**One person working at a time and split reps however needed.
RX
15 Hang Squat Cleans (75/55)
60 Double Unders or 120 singles
15 Shoulder to Overhead (75/55)
60 Double Unders or 120 singles
15 Cleans (75/55)
60 Double Unders or 120 singles
15 Thrusters (75/55)
60 Double Unders or 120 singles
**One person working at a time and split reps however needed. Both teammates must choose the same jump rope variation.
Metcon
Metcon (Time)
15 min time cap, for time
Adv RX
50 Calorie Row
50 Chest to Bar Pull-ups
40 Calorie Row
60 Toes to Bar
30 Calorie Row
70 Pull-ups
RX
50 Calorie Row
50 Burpees Over the Rower
40 Calorie Row
46 Knee ups or 20 Toes to Bar
30 Calorie Row
30 Pull-ups or 30 Burpees Over the Rower
Metcon
Metcon (AMRAP – Reps)
Adv Rx
4-minute AMRAP Handstand Walks
RX
Minutes 0:00 – 2:00 — Handstand Walks
Minutes 2:00 – 4:00 — 4 Broad Jumps
Notes:
* Both partners can do the handstand walk, or just one partner. Only one partner may work at a time. Every 5 feet counts as 1 rep. If you fall, you must return to the last successfully completed 5-foot mark to start again.
* For the broad jumps, each partner will get three attempts. The score will be the two longest jumps, no matter who jumped. In other words, One partner may provide both jump scores if both of his/her jumps are longer than the other partner’s two jumps.
1/31/19
CrossFit Allegiance – CrossFit
On Friday we will do 2 BOTL WODs and the bonus WODs…..”Don’t Let Go” and “Feel the Burn”
Metcon
Metcon (3 Rounds for reps)
3 Rounds Rotate stations Every 2 minutes
A) 20 GHD situps
B) 20 Cal Row
C) 20 KBS 24/16kg
D) 10 single leg Deadlifts on each leg 24/16kg
Mobility
Metcon (No Measure)
Min 1-3 Hamstrings
Min 3-6 Quads and hips
Min 6-9 Roll out
Min 9-12 Shoulders and Chest
1/30/19
CrossFit Allegiance – CrossFit
Weightlifting
Metcon (Distance)
On the 2:00 x 5
3 Front Squats + 6 Back Squats + 50′ Handstand Walk
Round 1: 55%
Round 2: 60%
Rounds 3-5: 65%
*% of your Front Squat
Metcon (AMRAP – Reps)
AMRAP 4:
Cal Bike
INTO…..
AMRAP 12:
3 Rounds of “Cindy”
5 Squat Cleans (185/135)
*Cindy 5 pull-ups 10 push-ups 15 air squats
*WOD finishes at 16 min
ADV RX as written
RX 155/105
Fitness 135/95
1/29/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
For Time
20-15-10-5:
T2B
Wallballs (20/14)
Into…
30 Double DB Lunges (50/35)
Into…
5-10-15-20
Sit-Ups
Wallballs (20/14)
RX DB (35/20#)
Metcon
Metcon (No Measure)
On the 0:00 – 50/35 Cal Row
On the 4:00 – 30/24 Cal Row
On the 7:00 – 30/24 Cal Row
On the 10:00 – 15/12 Cal Row
On the 11:00 – 15/12 Cal Row
On the 12:00 – 15/12 Cal Row
1/28/19
CrossFit Allegiance – CrossFit
We are submitting all shirt sizes for BOTL III volunteers today. If you have not emailed us your shirt size please do so now. Also, just a reminder that we will have a meeting here on February 2nd after our Saturday class at 10:45. There is a lot to go over and a lot for all volunteers to understand in order to make the competition run smooth. If you can’t make it please meet with Eric and I when you can. Thank you for all your time and help.
Weightlifting
Jerk (5×2 86%)
Metcon
Metcon (Time)
For Time:
1,000m Row
Directly Into…
3 Rounds:
21 Deadlifts (135/95)
15 Bar Facing Burpees
9 Push Jerks (135/95)
ADV RX as written
RX 115/80
Fitness 95/65
1/26/19
CrossFit Allegiance – CrossFit
Reminder open Gym this Sunday is from 11-1pm
Metcon
Metcon (Time)
3 person team
Cash-In 800m Run
5 Rounds
30 DB Hang Clean (50/35)
30 DB Jerks (50/35)
30 Alternating DB Snatches
30 C2B
9 Devils Press (50/35)
1/25/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
3 Rounds:
400m Run
15 Box Jumps (24/20)
15 Front Squats (135/95)
ADV RX as written
RX 115/80
Fitness 21/15 Cal Row, Step-ups, 95/65
Weightlifting
Squat Clean + Hang Squat Clean + Jerk (Build to 1 RM)
Extra work if you want an after WOD
Metcon (No Measure)
Alternating On the Minute x 12:
Minute 1: 50 DU
Minute 2: 50′ HS Walk
1/24/19
CrossFit Allegiance – CrossFit
Open gym this Sunday will be from 11am – 1pm. Reminder that we have our Women’s self defense class this Sunday from 2 – 3:30pm. The class is full.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12
10 T2B
10 Strict Presses (95/65)
30 Walking Lunges
Mobility
Metcon (No Measure)
3 Min Quads
3 Min Hamstrings
3 Min Glutes
3 Min Rollout
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
