WOD
4/5/18
CrossFit Allegiance – CrossFit
Accessory Work
Metcon (No Measure)
1) 3×8 per leg Bulgarian Split Squat (with or without DB at your sides, you choose)
2) 3×8 Seated Dumbbell Press
3) 3×1-8 depending on ability L-sit strict pull-ups
Exercises 1&2 can be done on 20″ box jump
Metcon
Metcon (Time)
3 Rounds
500 m Row
15 Deadlifts (50% of 1 rep max)
4/4/18
CrossFit Allegiance – CrossFit
Warm-up
Metcon (No Measure)
5 laps around the gym
2 rounds
:15 right side plank
:15 left side plank
:15 plank
10 supermans
-then-
Soldier walks
Quad pulls
Cherry pickers
Butt kicks down and back
High knees down and back
5 Worms
10 Lunges
90/90 stretch
child’s pose
5 jumping squats
-then-
5 Rounds
5 push ups
5 airsquats
15 sit-ups
-then-
Grab a bar
Burgener warmup
Metcon
Metcon (Weight)
MIn 0-1 (1 minute)
10 Clean and jerk 95/65
Min 1-2 (1 minute)
10 T2B
Min 2-3 Rest (1 minute)
Min 3-5 (2 minutes)
8 Clean and jerk 135/95
Min 5-6 (1 minute)
10 T2B
Min 6-7 Rest (1 minute)
Min 7-9 (2 minutes)
6 Clean and jerk 155/105
Min 9-10 (1 minute)
10 T2B
Min 10-11 Rest (1 minute)
Min 11-13 (2 minute)
3 Clean and jerk max Weight across
ADV RX as written
RX 75/55, 95/65, 115/80 and 8 T2B
Measure for this WOD is ADV RX or RX if you get all the reps and do the prescribed Weight and your score is the weight you choose for your last 3 clean and jerks.
4/3/18
CrossFit Allegiance – CrossFit
Core work
Metcon (No Measure)
Not For Time:
3 Rounds
10 Hollow Rocks
10 sit-ups
10 supermans
:30 sec plank
-then-
3 Rounds
10 GHDS
10 GHD Hip extensions
Metcon
Metcon (AMRAP – Reps)
Partner WOD
EMOM x 20 min:
5 Burpees, AMRAP thrusters
ADV RX 115/80
RX 95/65
Fitness 75/55
Example:
min 0-1 Partner A does 5 burpees, then with the remainder of the minute as many thrusters as possible While Partner B hangs from the pull-up bar
min 1-2 Partner B does 5 burpees, then with the remainder of the minute as many thrusters as possible while B hangs from the pull-up bar
4/2/18
CrossFit Allegiance – CrossFit
Happy Birthday Jenny Pridmore!
Opportunity is missed by most people because it is dressed in overalls and looks like work.
-Thomas Edison
Weightlifting
Back Squat (3×10 65%)
Metcon
Metcon (Time)
4 Rounds
400 m Run
15 SDLHP (95/65)
12 Burpee Box Jumps (24/20)
9 C2B
RX 75/55 Pull-ups
Congrats to Jason and Brent for placing 3rd and 5th in Scaled Mid Atlantic Region….way to represent CFA! Jason finished 36th in the world and Brent finished 55th. Awesome!
3/31/18
CrossFit Allegiance – CrossFit
“We will chase perfection, and we will chase it relentlessly, knowing all the while we can never attain it. But along the way, we shall catch excellence.”
-Vince Lombardi
Metcon (Time)
Team of 3
For Time:
400 m run
30 Cleans (135/95)
400 m run
40 Clean & Jerks (135/95)
400 m run
50 Clusters (135/95)
400 m run
RX 115/80
Fitness 95/65
3/30/18
CrossFit Allegiance – CrossFit
Happy Birthday Nancy and Kate!
Next week Spring Break Schedule:
Saturday 3/31
Jill
Sunday 4/1
CLOSED
Monday 4/2
Kyle 5:30am
Leslie 6:30am
Frankie 8:30am 9:30am 12pm 4pm
Leslie 5:30pm 6:30pm
Tuesday 4/3
Kyle 5:30am
NO 6:30am
Melissa 8:30am 9:30am 12pm 4pm
Greg 5:30pm, 6:30pm
Wednesday 4/4
Kyle 5:30am,
Leslie 6:30am
Melissa 8:30am 9:30am
Frankie 12pm
Melissa 4pm
Leslie 5:30pm 6:30pm
Thursday 4/5
Kyle 5:30am
Melissa 8:30am 9:30 12pm
Greg 4pm
Leslie 5:30 6:30pm
Friday 4/6
Kyle 5:30am
Greg 6:30am
Greg 8:30am 9:30am
Melissa 12pm 4pm
Leslie 5-7pm open gym
Saturday 4/7
Melissa
Sunday 4/8
Greg
Greg finished 1865 in the world, 117 in Mid Atlantic, 30th in NC, 1077 in US. For those of you doing CrossFit for some time now you can appreciate these awesome numbers. Greg is a tremendous athlete and we are lucky to have him on our coaching staff.
Accessory Work
Metcon (No Measure)
1) 3×8 per leg Bulgarian Split Squat (with or without DB at your sides, you choose)
2) 3×8 Seated Dumbbell Press
Both exercises can be done on 20″ box jump
Metcon
Metcon (AMRAP – Rounds and Reps)
ADV RX
AMRAP 15:
15 Power Snatches (95/65)
30 Wallballs (20/14)
60 Double Unders
RX
15 Power Snatches (65/45)
15 Wallballs
30 DU
3/29/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
4 Rounds
4 Rope Climbs
400m run
20 KBS 32/24kg
15 sit-ups
10 push-ups
RX
4 rope Climbs = 15 Pullups
KBS 24/16kg
Cambell we are all very proud of you. Congrats on placing 93rd in the world for 14-15 yr old. You should be really proud of yourself. We will all be here to support you for your on Online qualifier WODs.
3/27/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
cash-in 50 cal Bike
4 Rounds
60 Du
50 sit-ups
40 Wallballs 20/14
30 T2B
Scaled: 120 singles or work on DU for 1 min
For T2B hollow rock
Accessory Work
Metcon (No Measure)
4 Rounds, Not For Time:
10 Barbell Bent Over Rows
20 Alternating Dumbbell Strict Presses
30 GHD Sit-Ups
3/26/18
CrossFit Allegiance – CrossFit
Weightlifting
Power Clean + Hang Clean + Squat Clean
On the Minute x 12 (3 Rounds):
Minute 1 – 3 Power Cleans
Minute 2 – 2 Hang Squat Cleans
Minute 3 – 1 Squat Clean
Minute 4 – Rest
Same weight across
Metcon
Mind Eraser (AMRAP – Rounds and Reps)
“Mind Eraser”
AMRAP 20:
7 Power Cleans, 135/95
7 Burpees
200m Run
3/24/18
CrossFit Allegiance – CrossFit
Happy Birthday Emma!
Metcon
Metcon (Time)
Partner WOD:
3 Rounds
10 snatches
20 Clean & Jerks
30 Bar Facing Burpees
40 weighted sit-ups 30/20# w/slamball
400m run
ADV RX 135/95
RX 95/65
Scaled 75/55
Split reps run together
