WOD

No WOD available

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.

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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.

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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

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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.

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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)

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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…….

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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

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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.

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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

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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

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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

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