WOD
2/6/19
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (5×2 with a 3 second pause at the bottom, climbing)
Metcon
Metcon (Time)
5 Rounds
2 Rope Climbs
8 Box Step-Ups (50’s/35’s)
10 DB Front Squat (50’s/35’s)
12 HSPU
ADV RX as written
RX
5 Strict Pull-ups
8 Box Step-ups (35’s/20’s)
10 DB Front Squat (35’s/20’s)
12 DB Strict press (35s/20’s)
2/5/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
ADV RX
6 Rounds, On the 3:00:
400m run
RX 6 Rounds, On the 2:00:
400m Row
*score is your slowest round
Metcon
Partner Hang Nail (AMRAP – Rounds and Reps)
AMRAP 20
60 DB Hang Clean and Jerks (50/35)
50/36 Cal Row or Bike or 400m Run
40 Lateral Barbell Burpees
30 Deadlifts (245/165)
2/4/19
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat
On the 90 Seconds x 6 Sets:
Set 1: 3 Reps @ 75%
Set 2: 2 Reps @ 80%
Set 3: 1 Rep @ 85%
Sets 4-5-6: 1 Rep @ 90%
After Each Set, Complete 6 Handstand Push-ups
Metcon
Life Jacket (3 Rounds for reps)
AMRAP 5:
27 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-ups
Rest 5 Minutes
AMRAP 5:
21 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar
Rest 5 Minutes
AMRAP 5:
15 Calorie Row
15 Thrusters (75/55)
15 Pull-ups
ADV RX as written
RX (95/65) (75/55) (55/45)
Pullups sit-ups Pullups
2/2/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Team of 3 For Time
1 Round:
75 Cal Bike
75 Over the bar burpees
75 Snatches (115/85)
75 Deadlifts (115/85)
150 Calorie Row
225 Sit-ups
*One person working at a time
ADV RX as written
RX Cleans (135/95)
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)
