WOD
10/28/19
CrossFit Allegiance – CrossFit
Conditioning
Metcon (2 Rounds for reps)
Alternate EMOM x 10
Minute 1 Work
Minute 2 Rest
Minute 1 seconds 0-20 Max Power Cleans (115/85)
Seconds 20-40 Rest
Seconds 40-60 ADV RX Max Ring MU RX Max C2B
Track two scores. The first score is total power cleans over five rounds and the second score is total MU or C2B
Metcon
Metcon (Time)
For Time:
100/70 Cal Row
… Directly into:
3 Rounds:
50 Wallballs (20/14)
30 Alternating Single DB Snatches (50/35)
10/26/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2, AMRAP 25:
9 Front Squats (115/85)
7 Burpee Box Jump Overs (24″/20″)
5 Bar MU
200m Slamball Run (40/30)
Split reps however you want and run together with one slam ball switching at any time.
10/25/19
CrossFit Allegiance – CrossFit
Metcon
RX: Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
55+: Crossfit Games Open 20.3 and 18.4 Masters (55+) (Time)
21 deadlifts 185/125 lb
21 Push Press 95/65 lb
15 deadlifts 185/125 lb
15 Push Press 95/65 lb
9 deadlifts 185/125 lb
9 Push Press 95/65 lb
21 deadlifts 255/165 lb
10 handstand push-ups
15 deadlifts 255/165 lb
10 handstand push-ups
9 deadlifts 255/165 lb
10 handstand push-ups
Time cap: 9 minutes
TN: Crossfit Games Open 20.3 and 18.4 Teens (Ages 14-15) (Time)
21 deadlifts 135/95 lb
21 handstand push-ups
15 deadlifts 135/95 lb
15 handstand push-ups
9 deadlifts 135/95 lb
9 handstand push-ups
21 deadlifts 185/135 lb
50-ft. handstand walk
15 deadlifts 185/135 lb
50-ft. handstand walk
9 deadlifts 185/135 lb
50-ft. handstand walk
Time cap: 9 minutes
SCLD: Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl
Time cap: 9 minutes
MSCLD: Crossfit Games Open 20.3 and 18.4 Masters Scaled (55+) (Time)
21 deadlifts 115/80 lb
21 hand-release knee push-ups
15 deadlifts 115/80 lb
15 hand-release knee push-ups
9 deadlifts 115/80 lb
9 hand-release knee push-ups
21 deadlifts 155/105 lb
50-ft. bear crawl
15 deadlifts 155/105 lb
50-ft. bear crawl
9 deadlifts 155/105 lb
50-ft. bear crawl
Time cap: 9 minutes
TSCLD: Crossfit Games Open 20.3 and 18.4 Teens Scaled (Ages 14-15) (Time)
21 deadlifts 75/55 lb
21 hand-release push-ups
15 deadlifts 75/55 lb
15 hand-release push-ups
9 deadlifts 75/55 lb
9 hand-release push-ups
21 deadlifts 95/75 lb
50-ft. bear crawl
15 deadlifts 95/75 lb
50-ft. bear crawl
9 deadlifts 95/75 lb
50-ft. bear crawl
Time cap: 9 minutes
10/24/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (No Measure)
At low intensity…
** Part A
3:00 Bike (or Ski, Row, or Run):
Minutes 1+2 – Light Pace
Minute 3 – Fast Pace
3 Rounds:
3 Slow Wall Squats
3 Walkouts
3 Russian Baby Makers
** Part B
3:00 Bike (or Ski, Row, or Run):
Minutes 1+2 – Light Pace
Minute 3 – Fast Pace
3 Rounds (moderate intensity):
300m Row
5 Strict Pull-Ups + 10 Pushups + 15 Air Squats
10 Dumbbell Hang Clean and Jerks (light load)
10 Barbell Overhead Squats (light load, if not empty)
*Rest :45s-1:00 between efforts. Aim is to fully control intensity.
** Part C
3:00 Bike (or Ski, Row, or Run):
Minutes 1+2 – Light Pace
Minute 3 – Fast Pace
3 Rounds (low intensity):
4 Scap Retractions
8 Superman Rocks
10/23/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Team of 4
For Time:
2 Rounds
2000m Row
152/100 Cal Bike
32 C2B
60 DB Box Step-Ups (35/20)
32 C2B
152/100 Cal Bike
2000m Row
RX pull-ups
Scaled Ring rows
Partner A & B each Row 500m then move on to each Bike 38/25 then each do 8 C2B, Etc……
Partner C & D will follow and start as soon as A & B get off the Row.
One person working at a time. One rower per team.
10/22/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (3 Rounds for time)
ADV RX
On the 0:00… Part #1
50/35 Cal Row
100′ Handstand Walk
50/35 Cal Row
On the 15:00….Part #2
21 Deadlifts (185/135)
9 Strict HSPU
15 Deadlifts (225/155)
15 Strict HSPU
9 Deadlifts (275/185)
21 Strict HSPU
On the 35:00… Part #3
3 Rounds:
12/9 Calorie Bike
6 Hang Cleans (155/105)
12/9 Calorie Bike
6 Push Jerks (155/105)
RX
On the 0:00… Part #1
50/35 Cal Row
100′ per arm walk with Single arm locked out overhead (50/35)
50/35 Cal Row
On the 15:00….Part #2
21 Deadlifts (185/135)
10 Strict single arm DB Press (50/35) …5 per arm
15 Deadlifts (225/155)
14 Strict single arm DB Press (50/35) …. 7 per arm
9 Deadlifts (275/185)
20 Strict single arm DB Press (50/35) 10 per arm
On the 35:00… Part #3
3 Rounds:
12/9 Calorie Bike
6 Hang Cleans (135/95)
12/9 Calorie Bike
6 Push Jerks (135/95)
***for the DB walks Left arm locked out overhead 100’ walk then Right arm.
10/21/19
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
10-8-6-4-2 Reps
Ascending percentages with each:
On the 0:00… 10 Reps @ 60% of estimated 1RM
On the 3:00…. 8 Reps @ 67%
On the 6:00… 6 Reps @ 75%
On the 9:00… 4 Reps @ 82%
On the 12:00… 2 Reps @ 87%
Metcon
Metcon (Time)
2 Rounds:
70 Wallballs (20/14)
50/35 Calorie Row
30 Alternating DB Snatches (50/35)
6 Bar MU
10/19/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
For Time:
400m Run
18 Clean &. Jerk (155/105)
400m Run
18 Front Squats (155/105)
-then-
2 Rounds for Time:
14 Strict HSPU
18 Wallballs (30/20)
14 Strict HSPU
18 Wallballs (30/20)
14 Strict HSPU
18 Wallballs (30/20)
60/50 Cal Bike or Row
RX Clean & Jerk 135/95, kipping HSPU, 20/14# Wallball
If you’re not doing HSPU then 20 push-ups per person
10/18/19
CrossFit Allegiance – CrossFit
Tomorrow for our CrossFit Open Competition the info and rules are below.
1) You don’t have to necessarily work out with the neon on especially if you workout at an earlier class.
2) In order to be judged and get voted you have to wear the neon to Friday night lights anytime from 4 PM to 7 PM.
3) All people at Friday night lights will please make two votes: ONE vote for best individual costume and ONE vote for best dressed team overall.
4) The voting box will be on the table by the whiteboard with a pen and post-it notes.
Please be specific on the note and say TEAM and then put the captains name or INDIVIDUAL and the persons name.
5) Your team will also get2 points Only If every team member does the Open workout anytime from now until Friday. If you are traveling text Eric or Jill and let us know what you did and we will accept it.
Metcon
RX: Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
55+: Crossfit Games Open 20.2 Masters (55+) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
35-lb/20-lb dumbbells
14-15: Crossfit Games Open 20.2 Teens (Ages 14-15) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
35-lb/20-lb dumbbells
scld : Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 hanging knee-raises
24 single-unders
35-lb/20-lb dumbbells
MSCLD: Crossfit Games Open 20.2 Masters Scaled (55+) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 sit-ups
24 single-unders
20-lb/ 15-lb dumbbells
SCTN: Crossfit Games Open 20.2 Teens Scaled (Ages 14-15) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 hanging knee-raises
24 single-unders
20-lb/15-lb dumbbells
10/17/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (No Measure)
5:00 Machine:
Minutes 1+2 – Light Pace
Minutes 3+4 – Light/Moderate Pace
Minute 5 – Moderate Pace
2 Rounds:
5 Pausing Overhead Squats (light load)
250m Light Row
5 Thrusters (light load)
15 GHD Sit-Ups or 20 AbMat Sit-Ups
2 Rounds of :30s at each station:
Superman 3 sec holds
Hollow Rocks
Glute Bridges
5:00 Bike:
Minutes 1+2 – Light Pace
Minutes 3+4 – Light/Moderate Pace
Minute 5 – Moderate Pace