WOD
8/28/18
CrossFit Allegiance – CrossFit
Happy Birthday Maddy!
Weightlifting
Back Squat
6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%
6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%
6 Reps @ 78%
4 Reps @ 83%
2 Reps @ 88%
Metcon
2k Row (Time)
Max Effort 2k Row
Skill Work
Behind The Neck Jerk (6×2 (95/65#) at most)
1 Jerk behind to neck into 1 Jerk infront
*Off the rack
8/27/18
CrossFit Allegiance – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
15 Air Squats with a 10-15# plate out in front
15 Reverse Lunges (no plate)
:30 sec Clam shell Side Plank on both sides
15 Single leg bridges
-then-
Barbell warm-up
Weightlifting
Jerk (10×3 add 5-10# from last week (which was 65%))
*Off the rack, Push or Split
Metcon
Metcon (Time)
5 Rounds For Time:
5 Ring Muscle-ups
15 Thrusters (75/55)
RX 45/35 and Pull-ups
8/25/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Team of 3 For Time:
100 HSPU
100 Cleans 155/105
-then-
5 Rounds
60/45 Cal Row
30 Burpees
150 DU
RX 135/95
8/24/18
CrossFit Allegiance – CrossFit
Happy 40th Jennifer T!
Weightlifting
Overhead Squat
Pausing Overhead Squat
Build to a Heavy Set of 2
Pause for 3 seconds in the bottom of each repetition.
Off the rack
Metcon
Metcon (Time)
4 Rounds For Time:
16/12 Cal Row
10 T2B
10 Single arm Overhead Dumbell Lunge 50/35 (5/leg)
Metcon (Time)
4 Rounds For Time:
16/12 Cal Row
10 T2B
10 Single arm Overhead Dumbell Lunge 50/35 (5/leg)
8/23/18
CrossFit Allegiance – CrossFit
Happy Birthday Karina and Todd M!
Metcon
Metcon (Time)
ADV RX (D-Ball 60/40)
Partner WOD
4 Rounds:
400m Run with D-ball
20 D-ball shoulder toss
30 Walking lunges with D-ball on shoulder
20 AbMat sit-ups with D-ball
RX (D-ball 40/30)
8/22/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (3 Rounds for reps)
ADV RX
3 Rounds
MIn 1: 15 Deadlifts (225/155)
Rest 1 min
Min 2: 10 C2B
Rest 1 min
MIn 3: 18/12 Cal Bike
Rest 1 min
Min 4: 18/12 Cal Row
Rest 1 Min
RX 155/105 and Pull-ups
8/21/18
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
All Sets completed “On the 2:00”
6 Reps @ 72%
4 Reps @ 77%
2 Reps @ 82%
6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%
6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%
Metcon
Metcon (Time)
ADV RX
3 Rounds For Time:
20 Hang Cleans
20 Front Squats
20 HSPU
Barbell: (95/65)
RX
3 Rounds For Time:
20 Hang Cleans
20 Front Squats
20 Push Press
Barbell: (75/55)
8/20/18
CrossFit Allegiance – CrossFit
Weightlifting
wk1: Jerk (10×3 65%)
We are starting a 5-6 week strength program. I am listing it as Jerk so you can choose Split or Push but should also log it under whichever movement you choose so you have the data saved. This week we will start at 65% and do 10×3 with 1-2 minute rest between sets. Each week we will add 5-10 pounds. On Wednesdays we will mix it up with different movements that are considered an assistant exercise to the Jerk to help us improve our strength and skill level.
Metcon
Country Mile (Time)
ADV RX
For Time:
1 Mile Run
50 Wallballs (20/14)
30 Burpee Box Jump Overs (24/20)
10 Snatches (135/95)
RX
20 Snatches (115/80)
FITNESS
20 Snatches (75/55)
*Snatches can be power of Squat
8/18/18
CrossFit Allegiance – CrossFit
Happy Birthday John!
Metcon
Metcon (Time)
ADV RX
Teams of 3
For Time (30 Minute Time Cap):
250 Clean and Jerks*
*On the 0:00, 5:00, 10:00, 15:00, 20:00:
45/30 Calorie Row
30 Toes to Bar
Weight Climbs Every 50 reps:
Weight 1 – 95/65
Weight 2 – 115/80
Weight 3 – 135/95
Weight 4 – 155/105
Weight 5 – 185/135
RX
Teams of 3
For Time (30 Minute Time Cap):
250 Clean and Jerks*
*On the 0:00, 5:00, 10:00, 15:00, 20:00:
45/30 Calorie Row
30 Toes to Bar
Weight Climbs Every 50 reps:
Weight 1 – 65/45
Weight 2 – 75/55
Weight 3 – 95/65
Weight 4 – 105/75
Weight 5 – 135/95
8/17/18
CrossFit Allegiance – CrossFit
Weightlifting
Floor Press (Build to a heavy set of 7)
Metcon
Metcon (AMRAP – Rounds and Reps)
ADV RX
AMRAP x 15
20 KBS (24/16kg)
20 Wallballs (20/14#)
15 Deadlifts (225/155)
RX
AMRAP 15:
20 KBS (24/16kg)
20 Wallballs (20/14#)
15 Deadlifts (155/105)
