WOD
10/03/18
CrossFit Allegiance – CrossFit
For those of you that joined us last year after Halloween you’re in for a treat. Yup thats right, its that time of year again. Find your four person team for our annual Halloween competition Friday, October 26th.
The workouts will be programmed for all levels to compete. You can have a coed teams or not.
All teams are required to workout in costume at all times.
The day will be a regular class schedule and your team can workout at any class time. Later that night we will have some food and drinks and vote on the best costume.
We will take pictures of every class and all the members will vote at the end of the day for best team. Prizes for the winning team.
Talk to Eric or I if you have any questions.
Its so much fun if everyone does it. Please be a part of it!
I will post 2-3 team WODs ahead of time for everyone to prepare.
Weightlifting
Back Squat (1×9 70% 1×9 74% 1×9 78%)
Metcon
Metcon (AMRAP – Reps)
AMRAP 12:
2 Push Presses (115/80)
2 T2B
2 Box Jump Overs (24/20)
4 Push Presses (115/80)
4 T2B
4 Box Jump Overs (24/20)
…
Up by (2’s) until finish
95/65
10/2/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD:
Cash-in 120/90 Calorie Bike
120 Hang Cleans (115/80)
Directly into…
20 Deadlifts (205/145)
20/18 Calorie Row
40 Deadlifts
40/30 Calorie Row
60 Deadlifts
60/42 Calorie Row
RX Hang Clean (95/65) DL (155/105)
Gymnastics
Metcon (No Measure)
5 Rounds
5 Strict Ring Dips
10 HSPU
:15 second Double Kettlebell Static Squat Hold
10/1/18
CrossFit Allegiance – CrossFit
Weightlifting
Jerk (5×3 across, 5-10# heavier than last week.)
Metcon
Metcon (Time)
For Time:
800 M Run
40 C2B
30 Front Squats (135/95)
20 Barbell Facing Burpees
RX 115/80
9/29/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3:
2 Rounds For Time (30 Minute Time Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Cleans
100 Barbell-Facing Burpees
ADV RX
Round 1: (135/95)
Round 2: (115/80)
RX
Round 1: (115/80)
Round 2: (95/65)
9/28/18
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat
2×4 @ 70%
2×3 @ 75%
2×2 @ 80%
Metcon
Over Time (Time)
200 M Run, 21 Snatches
200 M Run, 21 OHS
200 M Run, 15 Snatches
200 M Run, 15 OHS
200 M Run, 9 Snatches
200 M Run, 9 OHS
Barbell: (95/65)
9/27/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
4 to 5 per team
200 Cal Row
200 AbMat Sit-ups
200 Dumbbell Box Step-ups
(35’s/20’s to a 20″ Box) OR 120 Pistols
200 Straight Bar Bicep Curls 65/45#
9/26/18
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
1×9 65%
1×9 70%
1×9 75%
Metcon
Metcon (Time)
For Time:
5 Rounds
20 Wallballs (20/14)
6 T2B
Metcon (Time)
For Time:
5 Rounds
20 Wallballs (20/14)
6 T2B
9/24/28
CrossFit Allegiance – CrossFit
Weightlifting
Jerk (10×3 across 5-10#’s heavier than last week. )
Metcon
Lucky 7’s (Time)
5 Rounds:
7 Bar Muscle-Ups
7 Dumbbell Clusters (50/35#’s)
RX C2B
Optional Extra Strength Work
Snatch
On the Minute x 14:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (62-65-68%)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (72-75-78%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (82-84-86%)
Minutes 12-13-14: 1 Squat Snatch (82-84-86%)
9/22/18
CrossFit Allegiance – CrossFit
Just a reminder this Sunday at Boat Yard Eats in Cornelius @6:30-7:00pm celebrating September birthdays and 2 big birthdays that passed are Melissa Holden’s 50th and Jenn T’s 40th.
Metcon
Metcon (Time)
Partner For Time:
1 Mile Run
30 Clean and Jerks (135/95)
800 Meter Run
30 Snatch (115/80)
400 Meter
30 Thrusters (95/65)
Run together split reps.
8/21/18
CrossFit Allegiance – CrossFit
Metcon
Weightlifting
Front Squat (3 rep max)
1: Metcon (AMRAP – Rounds and Reps)
Team of 4
ADV RX
AMRAP x 9min
60 pull ups
50 box overs 24/20″
40 KB swings 32/24kg
Max Cal row
RX KBS 24/16kg and 75 ring rows or 60 Pull-ups
Score is rounds and reps. The calories on the row count towards your reps.
One person working at a time and rotate on the rower however needed.
Put you number of calories in your notes as well as add them to your score.
2: Metcon (AMRAP – Reps)
4 person team:
AMRAP x 12 min
PART 1: Partner A & B
21 – 15 – 9 Synchronized T2B
(RX: 40 – 30 – 20 Knee ups)
While partner C & D do a Overhead Plate Hold (45/25#)
Then you switch. Partner C & D are on T2B or knee ups and A & B are holding a plate overhead.
(T2B are ADV and knee ups are RX)
—THEN—
PART 2: Partner A & B
21 – 15 – 9 Synchronized Burpees To A Plate (45/25#)
While partner C & D hold a push-up plank
Then they switch. Partner C & D are on Burpees and A & B are on push-up plank
—THEN—
PART 3: Partner A & B
21- 15 – 9 Synchronized Plate Ground-to-Overhead (45/25#)
While Partner C & D are Hanging From Pull Up Bar
Then they switch
If all required work is completed prior to the time cap of 12 minutes, the team moves immediately into the bonus reps.
BONUS: ADV Rx is AMRAP Bar Muscle Ups; RX is AMRAP Bar Muscle Ups or Pull Ups. Bar MU are worth 3 points and Pull-ups are worth 1 point for the RX only. ADV RX is worth 1.
