WOD
3/12/19
CrossFit Allegiance – CrossFit
Weightlifting
Weightlifting
Power Clean (Climbing)
Min 0-2
10 Power Cleans
Min 2 – 4
8 Power Cleans
Min 4 – 6
6 Power Ceans
Min 6 – 8
4 Power Cleans
Min 8 – 10
2 Power Cleans
It doesn’t have to be touch and go. Add weight each round.
Front Squat
At the 10:00… Tempo Pausing Front Squat
On the 2:00 x 3:
1 Repetition
3 Seconds to Bottom
2 Second Pause in Bottom
Split Jerk Complex 2 Pausing Split Jerks + 1 Regular Split Jerk
At the 16….. 2 Pausing Split Jerks
1 Regular Split Jerk
On the 2:00 x 3 Complexes
Pausing Split Jerk:
https://youtu.be/wIv9MonbjNI
Metcon
Metcon (Time)
5 Rounds, “On the 5:00”:
15 Barbell-Facing Burpees
12 Deadlifts
9 Hang Cleans
6 Push Jerks
ADV RX – 135/95
RX – 115/80
Score is slowest round. If you don’t finish every rep missed counts as a second.
3/11/19
CrossFit Allegiance – CrossFit
Weightlifting
Metcon (Weight)
Alternating on the minute x 12 (6 Rounds)
Minute 1: 6 Back squat
Minute 2: 3 Front squat
65% of 1 RM Front Squat
Metcon
Metcon (Time)
1,000m Run or Row directly into…
5 Rounds:
10 CTB Pull-Ups
30 Air Squats
Directly into… 1,000m Run or Row
3/9/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3:
60/40 Calorie Bike, 75 Snatches, 75 Thrusters (75/55)
60/40 Calorie Bike, 60 Snatches, 60 Thrusters (95/65)
60/40 Calorie Bike, 45 Snatches, 45 Thrusters (115/80)
60/40 Calorie Bike, 30 Snatches, 30 Thrusters (135/95)
60/40 Calorie Bike, 15 Snatches, 15 Thrusters (155/105)
3/8/19
CrossFit Allegiance – CrossFit
Team with the most members at Friday night lights gets extra points. Fiday night lights starts at 5pm. Also, if everyone on your team wears crazy socks your team will get extra points as well.
Metcon
RX: Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
Scale: Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl
Time cap: 10 minutes
Crossfit Games Open 19.3 Teens (Ages 14-15) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 35lb/20lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
55+: Crossfit Games Open 19.3 Masters (55+) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 35b/20lb
50 dumbbell box step-ups 24in/20in
50 5-in. elevated strict HSPU
200-ft. handstand walk
Time cap: 10 minutes
3/7/19
CrossFit Allegiance – CrossFit
Choose the WOD or goat day but we have no idea what tomorrow’s WOD will be so choose wisely ?
Metcon
Metcon (20 Rounds for reps)
Goat Day
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2
Goat Day gives you an opportunity to refine skills or work on your weaknesses. Today is geared towards Practice, a controlled heart rate and improve the technique. We want to practice at a low-intensity.
Choose two “Goats” to work on, and we’ll alternate between them on each minute.
Metcon
Metcon (Time)
Partner WOD
50/40 Cal Bike
30 Clean and Jerk 135/95
50/40 Cal Row
20 Clean and Jerk 155/105
50/40 Cal Bike
10 Clean and Jerks 185/130
50/40 Cal Row
RX
115/80, 135/95, 155/105
Fitness
95/65, 115/80, 135/95
3/6/19
CrossFit Allegiance – CrossFit
Moving into the third week of the open team Blue has pulled in a total of 129 points and team Red has pulled in a total of 127 points. Both teams got a zero for attendance.
We had some awesome PR‘s this week. Blue this week you can thank Jim Tuttle and Jack Schneider for your Bonus points. Red you can thank Tyler Denis, Lauren Stump and Jennifer Eckard. Great job stepping out of your comfort zone!
Don’t forget week three coming up teams have the opportunity to gain some extra points if your team has the most people come to Friday night lights. Also there is a theme this week CRAZY SOCKS and if everybody participates in the theme on your team there’s additional points to be added.
Weightlifting
3- position Snatch
3-Position Power Snatch
5 Sets: of estimated 1RM Power Snatch
Set #1 – 60%
Set #2 – 64%
Set #3 – 68%
Set #4 – 72%
Set #5 – 72-75%
Metcon
Metcon (4 Rounds for reps)
On the Minute x 16 (4 Rounds)
Min 1 – 7 T2B + 7 Hallow Rocks
Min 2 – 5 Snatches + 5 OHS
Min 3 – 5 Strict Pull-Ups + 10 Push-ups
Min 4 – Recovery Row or Bike
Barbell – 50-55% of your estimated 1RM Snatch.
3/5/19
CrossFit Allegiance – CrossFit
I forgot to mention that you have to sign into WODify on Friday even if you don’t do the open workout that day. This will allow you to go back in and Enter your score. This week it was totally my fault because I forgot to mention it. Moving forward this will affect your attendance.
Metcon
Metcon (No Measure)
Handstand Walk practice
10:00 of Practice
Not for time or score – but for a chance to practice sound movement mechanics.
Metcon (No Measure)
2 Rounds, Not for Score:
1:30 Light Row or bike
10 Kipping HSPU
1:30 Light Row or Bike
8 Kipping HSPU
1:30 Light Row or Bike
6 Kipping HSPU
RX
7,5,3
Fitness
DB push press 35/20
Not for intensity or score. Much like our first part, a chance to practice our mechanics.
Metcon (Time)
3 Rounds:
30 DU
30/24 Calorie Row
30 DU
10 Deadlifts 225/155
10 Burpee Box Jump Overs (24″/20″)
RX 185/130
3/4/19
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
Set #1 – 5 Reps @ 70%
Set #2 – 3 Reps @ 75%
Set #3 – 5 Reps @ 70%
Set #4 – 3 Reps @ 80%
Set #5 – 5 Reps @ 70%
Set #6 – 3 Reps @ 85%
Metcon
Metcon (Time)
21-18-15:
Double DB Power Snatches
C2B Pull-Ups
Push Jerks
ADV RX
DB – 50/35
Push Jerk – 135/95
RX
DB 35/20
Push Jerk 115/80
Fitness
DB 35/20
Push Jerk 95/65
Pull-ups
2/2/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Team of 2
40 Barbell-Facing Burpees
60/40 Cal Row
40 Kipping HSPU
60/40 Cal Row
40 Barbell-Facing Burpee
3/1/19
CrossFit Allegiance – CrossFit
19.2 is underway. Just a few reminders and updates:
-Put your score in WODIFY if you want credit for your team.
– Perfect attendance gets you 3 points….again only if your score is in WODIFY.
-The team with the most members at Friday Night Lights during the theme weeks will get bonus points.
-Theme week 3 is Crazy socks Day & week 4 Is St. Patrick’s Day and we are adding CFA spirit for week 5.
Also, the money we raised for the open will go to the winning team in the form of 12 tickets to the event below.
Second Annual Carolina Beer Mixer will be on March 29 at Free Range brewing. The purpose of the event is to celebrate and remember Jennifer and Danny‘s daughter Miranda Eckard for what would’ve been her 22nd birthday. All money raised supports scholarships at East Lincoln High School and gifts to teens and families where Miranda received her treatments. Tickets cost $50 and include dinner and two beers. There will also be a silent auction.
Metcon
RX: Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
SCLD: Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:
25 Hanging Knee-raises
50 Single Unders
Squat Cleans*
*Round 1 – 15 @ 95# / 55#
*Round 2 – 13 @ 115# / 75#
*Round 3 – 11 @ 135# / 95#
*Round 4 – 9 @ 155# / 105#
*Round 5 – 7 @ 185# / 135#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
MSTRS: Crossfit Games Open 19.2 Masters (55+) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 115# / 65#
*Round 2 – 13 @ 135# / 85#
*Round 3 – 11 @ 155# / 105#
*Round 4 – 9 @ 185# / 125#
*Round 5 – 7 @ 205# / 145#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
Teen: Crossfit Games Open 19.2 Teens Scaled (Ages 14-15) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:
25 Hanging Knee-raises
50 Single Unders
Squat Cleans*
*Round 1 – 15 @ 65# / 45#
*Round 2 – 13 @ 85# / 65#
*Round 3 – 11 @ 105# / 75#
*Round 4 – 9 @ 125# / 85#
*Round 5 – 7 @ 145# / 95#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
