WOD
7/16/19
CrossFit Allegiance – CrossFit
Metcon
2k Row (Time)
Max Effort 2k Row
Metcon
Metcon (Time)
For Time, with a 10:00 Time Cap:
ADV RX
30 Strict HSPU
30 Kipping HSPU
*On the 0:00, and every 2:00 thereafter:
100m Run
RX
15 Strict HSPU
30 Kipping HSPU
Scaled
30 DB Strict Press
30 DB Push Press
35/20#
Extra Gymnastics Work
Metcon (No Measure)
Accumulate 1:30 of an L-Sit on Parallettes
*Every break, complete :20s in a handstand hold.
Not for time or score, but for quality time in the L-Sit position. On the handstand hold, this is also relative to where you are in the movement. From a handstand hold on the wall, to free-standing, challenge yourself to where you currently are.
7/15/19
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Barbell – 66% of 3-Rep Back Squat
This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts. All squats are taken from the rack.
Week #1 – 60%
Week #2 – 63%
Week #3 – 66% (Today)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14:
15 Thrusters
30 DU
15 C2B
30 DU
Barbell – 95/65
Extra work if you want an after WOD
Metcon (No Measure)
4 Unbroken Sets:
3 Dumbbell Power Cleans
3 Dumbbell Push Presses
2 Dumbbell Power Cleans
2 Dumbbell Push Presses
1 Dumbbell Power Clean
1 Dumbbell Push Press
*After each set, complete 15 GHD Sit-Ups.
Aim is to build to a heavy complex with the dumbbells. The entire (12) rep complex must be unbroken, with touch and go repetitions taking place on the power cleans with a single head of each dumbbell touching the ground. Rest as needed between sets, aiming to keep it to 2:00 or less.
7/13/19
CrossFit Allegiance – CrossFit
Metcon
Partner Mind Eraser (AMRAP – Rounds and Reps)
AMRAP 25:
14 Power Cleans 135/95
14 Burpess
200m Run
split reps and run together
7/12/19
CrossFit Allegiance – CrossFit
Warm-up
Metcon (No Measure)
2 rounds each:
Partner A
100m row slow
100m row moderate
100m sprint
Partner B
10 slamballs
10 push-ups
5 slow air squats
Switch
-then-
Barbell work
cycle through the complex with the barbell for one full round and then work up to your 60 %
Weightlifting
Power Clean (Same load across for all 5 sets)
On the 2:30 x 5 Sets:
3-Position Power Clean
Barbell load – 60% of max Power Clean
Complex of (3) repetitions.
1 High Hang Power clean (pocket-level)
1 Hang Power Clean (knee-level)
1 Power Clean (from the floor)
Hold onto the bar for the duration (building our stamina in our grip, no less our full movement).
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
Ascending Ladder for 25 Minutes
3-6-9-12-15…
Row Calories
KBS (24/16)
Wallballs (20/14)
Partner completes the full round before switching, and each partner goes through the same repetition scheme in full before moving on.
Written out another way, let’s say you and I are partners. You’ll go first. You complete 3 calories on the rower, 3 KBS, and 3 wallballs. After you’ve finished that, I’ll do the same (3/3/3). Then we move onto 6’s, with you once again starting the order. 6 cal row, 6 swings, 6 wallballs. And I follow in suit. We climb the ladder, adding three reps each round, until the 25 minute time cap is reached.
Scoring wise, if we complete the round of 15’s, and we get 10 reps on top, let’s enter a score of 15+10.
The purpose of this piece is the intensity. Bring your higher levels of effort to each round, knowing you have roughly a 1:1 work/rest situation.
7/11/19
CrossFit Allegiance – CrossFit
No daycare or kids class all week. Regular schedule next week
Warm-up
Metcon (No Measure)
2 rounds
5 hallow rocks
5 bridges
10 flutter kicks
10 plank shoulder taps
-then-
2 rounds
10 KBS
5 single arm KB strict press/arm
-then-
2 rounds
butt kicks down and back
high knees down and back
karaoke down and back
Metcon
Metcon (Time)
Partner WOD
1 mile run
-Then-
50 strict pull-ups
80 hand release push-ups
100 cal row
7/10/19
CrossFit Allegiance – CrossFit
No daycare or kids class all week. Regular schedule next week
Warm-up
Metcon (No Measure)
3 min bike or 400m row or 400m run
2 rounds
20 jumping jacks / 5 burpees / 5 jumping knee tucks / 15 DU
-then-
Soldier walks/ quad pulls/ toe touch/ pigeon and hip stretch
Metcon
Metcon (Time)
4 Person team
Cash in 200/140 cal Bike
… Directly into:
400-320-240-160-80 – DU
200-160-120-80-40 – Sit-Ups
… Directly into:
200/140 Cal Row
7/9/19
CrossFit Allegiance – CrossFit
No daycare or kids class all week. Regular schedule next week.
Warm-up
Metcon (No Measure)
1 min row or bike / childs pose / pigeon stretch / 200m run / :30 sec plank / 10 push-ups / 10 hallow rocks / spiderman
-then-
2 rounds
5 GM/ 5 Back Squat / 5 strict press / 5 RDL
-then-
200m run or row
Metcon
Metcon (3 Rounds for reps)
3 rounds for Calories (reps)
1 min Row
1 min rest
Metcon (3 Rounds for reps)
3 rounds for reps
1 min T2B
1 min rest
Scaling options
Knee ups
Sit-ups
GHD’s
Metcon (Time)
ADV RX
3 Rounds:
200m Run, 8 Bar MU
200m Run, 12 DB Snatches (70/50)
RX
3 Rounds:
200m Run, 8 C2B
200m Run, 12 DB Snatches (50/35)
Scaling options
3 Rounds:
200m Run, 8 Pull-ups or Ring rows
200m Run, 12 DB Snatches (35/20)
7/8/19
CrossFit Allegiance – CrossFit
There will not be a 9:30am adult class, no daycare and no CF kids this Tuesday through Friday only. All other classes will be as scheduled. Sorry for the inconvenience and we hope you understand and can make a different class time available.
Weightlifting
Back Squat
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Barbell – 63% of Back Squat. 3% increase from last week.
Metcon
“Squating Elizabeth” (Time)
21-15-9:
Squat Cleans, 135/95
Ring Dips
Scaling options
GHD dips or box dips or push-ups
7/7/19
CrossFit Allegiance – CrossFit
There will not be a 9:30am Adult class, no daycare and no CF kids this entire week.
Metcon
Metcon (Time)
5 Rounds:
Sled Push (90/45)
100 Meter DB Farmers Carry (50’s/35’s)
200 Meter Run
Sled push is on the turf down and back per round.
7/6/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Weight)
On the 2:30 x 5:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Set #1 – 55% of 1RM Clean and Jerk
Set #2 – 60%
Sets #3+4+5 – Build to a heavy set.
Inside this complex, the repetitions do *not* need to be unbroken. But the goal is to complete every round by the 1:00 minute mark. If you exceed 1:00 minute you are going to heavy. The goal and intention here is to cycle, not grind.
Metcon (Time)
Team of 3
4 Rounds:
36 C2B
36 Power Snatches
36 Thrusters
200m Run
Barbell Pounds – 75/55