WOD
2/16/18
CrossFit Allegiance – CrossFit
https://games.crossfit.com/ It starts Feb 22 cost $20
Weightlifting
Clean and Jerk (Build to a heavy single)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
50 Lateral Barbell Burpees
100 DU
30 Clusters (115/80)
ADV RX as Written
RX 95/65
Extra Gymnastics Work
Metcon (No Measure)
5 Rounds of a 1:00 Window:
15 GHD Sit-ups
5 Kipping HSPU
2/15/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
50 Walking Lunges
50 Sit-ups
200m Run
rest 5 minutes
25 Dumbbell Walking Lunge (50’s/35’s)
50 Sit-ups
200m Run
rest 5 minutes
50 Walking Lunges
50 Sit-ups
200m Run
ADV RX as written
RX 35/20# DB is the only change
2/14/18
CrossFit Allegiance – CrossFit
Weightlifting
Overhead Squat (Build to a heavy set of 10)
Metcon
Metcon (AMRAP – Rounds and Reps)
ADV RX
AMRAP 18:
18/12 Calorie Bike
15 Wallballs (20/14)
12 Dumbbell Snatches (50/35)
9 T2B
RX
AMRAP 18:
18/12 Calorie Bike
15 Wallballs (20/14)
12 Dumbbell Snatches (35/25)
9 T2B
2/13/18
CrossFit Allegiance – CrossFit
What is the CrossFit Open. Sign up today at: https://games.crossfit.com/
Gymnastics
Metcon (AMRAP – Reps)
4 Rounds (total of 8 minutes)
Every Other Minute – :30 Sec Max HSPU
Push Press (5×3 across)
Alternate for HSPU
Metcon
Metcon (Time)
Partner WOD
100/70 Calorie Row
80 Kettlebell Swings (32/24kg)
60 Push Jerks (135/95)
80 Kettlebell Swings (32/24kg)
100/70 Calorie Row
ADV RX as written
RX 115/75
Extra work if you want an after WOD
Metcon (No Measure)
Not For Time:
27-21-15-9
GHD Sit-Ups
Empty Barbell Good Mornings
2/12/18
CrossFit Allegiance – CrossFit
Congratulations to everyone that competed. We had some pretty awesome moments all around. Everyone did amazing and pushed themselves to their limit. We hope you all had fun. Thank you to all of our Sponsors and Volunteers. We couldn’t do this without you. We have an amazing community. You should all be really proud of yourselves and proud of the support and togetherness you’ve all created. We rocked it with 7 teams on the Podium and 4 of those were 1st place.
Leslie thank you for all your time and help and support.
Weightlifting
Front Squat (10×1 across)
1 Rep On the Minute x 10
2 Second Pause in Bottom
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Extra Gymnastics Work
Metcon (Time)
For Time:
100 Double Unders
10 Bar Muscle Ups
80 Double Unders
8 Bar Muscle Ups
60 Double Unders
6 Bar Muscle Ups
40 Double Unders
4 Bar Muscle Ups
20 Double Unders
2 Bar Muscle Ups
ADV as written
RX C2B
Scaled Female
Scaled Male
RX Male
RX Female
Co-ed Scaled
RX Co-ed
2/9/18
CrossFit Allegiance – CrossFit
NO OPEN GYM TODAY. We will be setting up for Battle of the Lake. : ) Sorry for the inconvenience.
Volunteers we will see you at 6:30am Saturday. Our members can park at the Eye Dr. next door or in the BACK parking lot of the Pediatrician. Our driveway will be closed.
**Athletes competing Saturday if you are able to check in Friday please do so. It makes it much easier on us in the morning.
Weightlifting
Clean complex (On the :90 Seconds x 7: ACROSS)
Power Clean + Hang Squat Clean + Front Squat
Metcon
Metcon (Time)
ADV RX
5 Rounds
200m Run
40 DU
2 Rounds of “Cindy”
RX
5 Rounds
200m Run
30 DU
2 Rounds of “Cindy”
Performance
5 Rounds
200m Run
60 Single Unders
2 Rounds of “Cindy”
1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats
2/8/17
CrossFit Allegiance – CrossFit
Happy Birthday Dustin!
Metcon
Metcon (AMRAP – Reps)
5 Rounds
1 Minute Bike Calories
1 Minute Rest
1 Minute Calorie Row
1 Minute Rest
1 Minute GHD sit-ups
1 Minute Rest
1/7/18
CrossFit Allegiance – CrossFit
Weightlifting
Thruster
Build to a Heavy Set of 3 from Rack
No Jerk
Metcon
Metcon (Time)
Partner WOD
10 Rounds:
20/15 Calorie Row
10 Thrusters (115/80)
Each person does 5 rounds for a total of 10 rounds. Athlete A rows and Athlete B can start rowing as soon as A physically starts their Thrusters. They cannot start while A is resting.
RX 95/65
Extra Gymnastics Work
Metcon (7 Rounds for reps)
Every :90 Seconds x 7 Sets:
7 T2B
7 Burpee Box Jump Overs (24/20)
2/6/18
CrossFit Allegiance – CrossFit
Gymnastics
Metcon (AMRAP – Reps)
AMRAP 3: Strict HSPU
Rest 1:00
AMRAP 3: Strict HSPU
Rest 1:00
AMRAP 3: Strict HSPU
ADV RX as written
RX Kipping HSPU
Metcon
Metcon (Time)
Team of 3
72 Box Jump Overs
63/48 Cal Row
36 Cleans 135/95
63 Box Jump Overs
54/42 Cal Row
28 Cleans 155/105
54 Box Jump Overs
45/36 Cal Row
18 Cleans 185/135
45 Box Jump Overs
36/30 Cal Row
9 Cleans 205/145
ADV RX as written
RX 75/55, 95/75, 135/95, 155/105
2/5/18
CrossFit Allegiance – CrossFit
Happy Birthday Alyson K and Jonathan.
Battle of the Lake is this Saturday. We need all the help we can get. If you haven’t already please let us know if you can be there to help. Volunteers will need to be there at 6:30am to go over everyone’s role and all the WOD standards. You guys are the most important part of the day. Thank you all who signed up to compete and challenge yourself. You are the reason we do this competition. It’s great to see everyone practicing.
Weightlifting
Snatch
3 Rounds Every 1:30
2 Pausing Overhead Squats
2 Snatch Balances
2 High Hang Squat Snatches
Performed at 40%
Weightlifting
Back Squat
Build to a Moderately Heavy Single
Followed by:
2×2 @ 90%
2×4 @ 84%
1×10 @ 75%
Metcon
Metcon (Time)
9-15-21:
Barbell-Facing Burpees
Overhead Squats (95/65)
ADV RX as written
RX 75/55
