WOD
2/22/19
CrossFit Allegiance – CrossFit
Open workouts with Judges available will be on Friday’s at 6:30am, 8:30am, 9:30am, 12pm and then from 4pm on at Friday night lights. Your second opportunity will be on Monday at 5:30am, 6:30am, 8:30am, 9:30am, 12pm, 4pm – 6:30pm. We will announce the teams at Friday night lights once we have the final count.
Metcon
RX: Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Teen: Crossfit Games Open 19.1 Teens (Ages 14-15) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Boys throw 14-lb. ball to 9-ft. target
Girls throw 10-lb. ball to 9-ft. target
55+: Crossfit Games Open 19.1 Masters (55+) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 9-ft. target
Women throw 10-lb. ball to 9-ft. target
2/21/19
CrossFit Allegiance – CrossFit
Please let Us know if you are signing up for the open. We need to make teams by tonight. It’s either $20 online or $20 to CFA. In the end the winning team will get the money back to do what they want with it. The point system is as follows:
1) RX, Scaled, & Fitness 1st place = 3pts (Fitness and Scaled no sandbagging which needs to be approved and determined by coaches)
– RX & Scaled 2nd place = 2pts
– RX & Scaled 3rd place = 1pt
2) Team with perfect attendance = 3pts (this can be rewarded to both teams or no teams)
3) Any kind of PR = 3pts (this can be gymnastics or lifting or possibly if you go out of your Comfort zone and do RX…again approved by coaches)
Notes: You can jump back-and-forth between RX scaled and fitness any given week. The goal is to push yourself and do RX if you can. If you are out of town and can do the work out it will count towards attendance for your team but this also has to be approved by a coach. You can send a video or communicate with us what you are doing.
Metcon
Metcon (Time)
3 Rounds
20 KBS (24/16kg)
20 AbMat Sit-ups
20 Wallballs (20/14)
Metcon
Metcon (No Measure)
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2
2/20/19
CrossFit Allegiance – CrossFit
Weightlifting
Squat Clean (Squat Clean Climbing)
On the Minute x 10:
On the 0: 3 Squat Cleans @ 65%
On the 1: 2 Squat Cleans @ 70%
On the 2: 1 Squat Clean @ 75%
On the 3: Rest
On the 4: 3 Squat Cleans @ 70%
On the 5: 2 Squat Cleans @ 75%
On the 6: 1 Squat Clean @ 80%
On the 7: Rest
On the 6, 7, 8, 9 and 10: 1 Squat Clean (Building in Weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
Team of 3
AMRAP 25:
120 Double Unders
60/45 Calorie Bike
30 Push Jerks (165/110)
ADV Rx as written
RX 135/95
2/19/19
CrossFit Allegiance – CrossFit
You can either sign up for the open online or sign up for the open just at CFA for $20. Either way you will be part of a 5 week girls verse boys competition. You have to sign up for one or the other by this Thursday.
Weightlifting
Back Squat (1×2)
n the 0: 10 Reps @ 70%
On the 3: 8 Reps @ 75%
On the 6: 6 Reps @ 80%
On the 9: 4 Reps @ 85%
On the 12: 2 Reps @ 90%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
9 Power Cleans (155/105)
12 Strict Handstand Push-ups
9 Front Squats (155/105)
12 Strict Pull-ups
ADV RX as written
RX kipping HSPU and kipping pull-ups
2/18/19
CrossFit Allegiance – CrossFit
Sign up for the open before Thursday. You can sign up online for $20 if you want to see your score on a worldwide leaderboard or sign up at CFA for $20 for an in-house competition girls vs boys. Point system will work off of WOD results, Participation results ….losers have to…..(open to suggestions)
Weightlifting
Squat Snatch (11 x 1 climbing )
On the Minute x 11:
1 Squat Snatch
Minute 1 @ 70%
Minute 2 @ 75%
Minute 3 @ 80%
Minute 4: Rest
Minute 5 @ 75%
Minute 6 @ 80%
Minute 7 @ 85%
Minute 8: Rest
Minute 9 @ 80%
Minute 10 @ 85%
Minute 11 @ 90%
Metcon
Metcon (Time)
6 Rounds:
12 Dumbbell Snatches (50/35)
12 Burpees Over Dumbbell
200m Run or 200m Row
2/16/19
CrossFit Allegiance – CrossFit
It’s time to sign up for the open. First workout will be posted next week February 21st. We will have our very own competition against each other, girls against boys. Losers have to…….
Metcon
Metcon (Time)
Teams of 3
For Time (30 Minute Cap)
3 Rounds:
30 Deadlifts (95/65)
30 Hang Power Cleans (95/65)
30 Push Jerks (95/65)
100/70 Cal Bike OR 800m Run
2 Rounds:
30 Deadlifts (135/95)
30 Hang Power Cleans (135/95)
30 Push Jerks (135/95)
100/70 Cal Bike OR 800m Run
1 Round:
30 Deadlifts (175/125)
30 Hang Power Cleans (175/125)
30 Push Jerks (175/125)
RX weight 75/55, 95/65, 115/75
2/15/19
CrossFit Allegiance – CrossFit
Weightlifting
3- position Snatch
On the 1:30 x 5 Sets:
3-Position Squat Snatch (High Hang, Hang, Floor)
Sets: 60, 63, 66, 69, 72%
Metcon
Metcon (Time)
Partner WOD
4 Rounds:
30 OHS (95/65)
30 Lunges
30 T2B
30 Cal Row or 400m Run
RX (75/55)
2/14/19
CrossFit Allegiance – CrossFit
Today is Emma’s last day at CFA. As you know, she has joined the Marine Corps and leaves for boot camp in two days. Emma has grown so much in the last year and a half at CFA and we’re confident that she is going to make one great Marine. We wish you all the best, Emma. Good luck in your future endeavors and may our paths cross again one day.
Metcon
Metcon (Time)
Team of 3
5 Rounds:
60 Cal Bike
300m Farmers Carry (24/16kg)
30 pull-ups
2/13/19
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (5×2 climbing 3 second pause at the bottom)
Metcon
Metcon (3 Rounds for reps)
3 Rounds:
AMRAP 5:
15 Over the Bar Burpees
21 Power Cleans
27/21 Calorie Row
Rest 5 Minutes
Round 1: 155/105
Round 2: 135/95
Round 3: 115/85
ADV RX as written
RX
R1: 135/95
R2: 115/85
R3: 95/75
2/12/19
CrossFit Allegiance – CrossFit
Metcon
Double Bubble (AMRAP – Rounds and Reps)
AMRAP 15:
25 Double Unders
5 Snatches (135/95)
25 Double Unders
5 Bar Muscle-ups
ADV RX as written
RX
AMRAP 15:
25 Double Unders
5 Snatches (115/80)
25 Double Unders
5 C2B
Fitness
AMRAP 15:
50 Singles
5 Snatches (95/65)
50 singles
5 Pull-ups
Metcon
Metcon (3 Rounds for time)
On the 4:00 x 3 Rounds:
15 GHD Sit-Ups
15/12 Calorie Row
15 Kipping Handstand Push-ups
