WOD
9/28/18
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat
2×4 @ 70%
2×3 @ 75%
2×2 @ 80%
Metcon
Over Time (Time)
200 M Run, 21 Snatches
200 M Run, 21 OHS
200 M Run, 15 Snatches
200 M Run, 15 OHS
200 M Run, 9 Snatches
200 M Run, 9 OHS
Barbell: (95/65)
9/27/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
4 to 5 per team
200 Cal Row
200 AbMat Sit-ups
200 Dumbbell Box Step-ups
(35’s/20’s to a 20″ Box) OR 120 Pistols
200 Straight Bar Bicep Curls 65/45#
9/26/18
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
1×9 65%
1×9 70%
1×9 75%
Metcon
Metcon (Time)
For Time:
5 Rounds
20 Wallballs (20/14)
6 T2B
Metcon (Time)
For Time:
5 Rounds
20 Wallballs (20/14)
6 T2B
9/24/28
CrossFit Allegiance – CrossFit
Weightlifting
Jerk (10×3 across 5-10#’s heavier than last week. )
Metcon
Lucky 7’s (Time)
5 Rounds:
7 Bar Muscle-Ups
7 Dumbbell Clusters (50/35#’s)
RX C2B
Optional Extra Strength Work
Snatch
On the Minute x 14:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (62-65-68%)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (72-75-78%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (82-84-86%)
Minutes 12-13-14: 1 Squat Snatch (82-84-86%)
9/22/18
CrossFit Allegiance – CrossFit
Just a reminder this Sunday at Boat Yard Eats in Cornelius @6:30-7:00pm celebrating September birthdays and 2 big birthdays that passed are Melissa Holden’s 50th and Jenn T’s 40th.
Metcon
Metcon (Time)
Partner For Time:
1 Mile Run
30 Clean and Jerks (135/95)
800 Meter Run
30 Snatch (115/80)
400 Meter
30 Thrusters (95/65)
Run together split reps.
8/21/18
CrossFit Allegiance – CrossFit
Metcon
Weightlifting
Front Squat (3 rep max)
1: Metcon (AMRAP – Rounds and Reps)
Team of 4
ADV RX
AMRAP x 9min
60 pull ups
50 box overs 24/20″
40 KB swings 32/24kg
Max Cal row
RX KBS 24/16kg and 75 ring rows or 60 Pull-ups
Score is rounds and reps. The calories on the row count towards your reps.
One person working at a time and rotate on the rower however needed.
Put you number of calories in your notes as well as add them to your score.
2: Metcon (AMRAP – Reps)
4 person team:
AMRAP x 12 min
PART 1: Partner A & B
21 – 15 – 9 Synchronized T2B
(RX: 40 – 30 – 20 Knee ups)
While partner C & D do a Overhead Plate Hold (45/25#)
Then you switch. Partner C & D are on T2B or knee ups and A & B are holding a plate overhead.
(T2B are ADV and knee ups are RX)
—THEN—
PART 2: Partner A & B
21 – 15 – 9 Synchronized Burpees To A Plate (45/25#)
While partner C & D hold a push-up plank
Then they switch. Partner C & D are on Burpees and A & B are on push-up plank
—THEN—
PART 3: Partner A & B
21- 15 – 9 Synchronized Plate Ground-to-Overhead (45/25#)
While Partner C & D are Hanging From Pull Up Bar
Then they switch
If all required work is completed prior to the time cap of 12 minutes, the team moves immediately into the bonus reps.
BONUS: ADV Rx is AMRAP Bar Muscle Ups; RX is AMRAP Bar Muscle Ups or Pull Ups. Bar MU are worth 3 points and Pull-ups are worth 1 point for the RX only. ADV RX is worth 1.
9/20/18
CrossFit Allegiance – CrossFit
Celebrating August – September birthdays this Sunday at Boat Yard Eats in Cornelius @6:30-7:00. 2 big birthdays that passed are Melissa Holden’s 50th and Jenn T’s 40th.
Metcon
Metcon (AMRAP – Reps)
5 Rounds:
Min 1: 5 Push Presses (95/65)
Min 2: 30 Sec Max Bar MU
Mn 3: 10/7 Calorie Bike
Min 4: 10 Wallballs (20/14)
Min 5: HS walks skill work
Min 6: Rest
*RX
Min 1: 5 PP (75/55),
Min 2: Max C2B,
Min 3: 10/7 Cal Bike
Min 4: 10 Wallballs 20/14
Min 5: Handstand shoulder touches skill work
Min 6: Rest
Fitness
Min 1: 5 PP (75/55),
Min 2: Max Pullups
Min 3: 10/7 Cal Bike
Min 4: 10 Wallballs 20/14
Min 5: Plank shoulder touches skill work
Min 6: Rest
Score is Reps on Min 2 (Bar Mu, C2B, Pull-ups, Ring Rows)
Optional Extra Strength Work
Front Squat
2×4 @ 70%
2×3 @ 75%
2×2 @ 80%
8/19/18
CrossFit Allegiance – CrossFit
Weightlifting
Deadlift
3×3 @ 80%
3×2 @ 85%
3×1 @ 90%
Metcon
#warcola (Time)
For Time:
1 Mile Run, 100 DU, 27 DL (205/145)
800 M Run, 100 DU, 21 DL (205/145)
400 M Run, 100 DU, 15 DL (205/145)
Rx DL 185/130 and 50 DU
9/18/18
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (3×9 )
1×9 65%
1×9 70%
1×9 75%
*After each set, complete 50% of Max Ring Muscle-ups
Metcon
Metcon (Time)
For Time:
4 Rounds
400 m Run
3 Rope Climbs
RX
400m Run
8 Strict Pull-ups
9/17/18
CrossFit Allegiance – CrossFit
Weightlifting
Jerk (10×3 5-10# more than last week)
Metcon
Metcon (Time)
Partner
3 Rounds For Time:
800 Meter Row
40 DB Snatches (50/35)s alternating
30 Burpees
Optional Extra Strength Work
Snatch
On the Minute x 11:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (60-63-66%)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (70-73-76%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (80-82-84%)
