WOD
8/21/18
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
All Sets completed “On the 2:00”
6 Reps @ 72%
4 Reps @ 77%
2 Reps @ 82%
6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%
6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%
Metcon
Metcon (Time)
ADV RX
3 Rounds For Time:
20 Hang Cleans
20 Front Squats
20 HSPU
Barbell: (95/65)
RX
3 Rounds For Time:
20 Hang Cleans
20 Front Squats
20 Push Press
Barbell: (75/55)
8/20/18
CrossFit Allegiance – CrossFit
Weightlifting
wk1: Jerk (10×3 65%)
We are starting a 5-6 week strength program. I am listing it as Jerk so you can choose Split or Push but should also log it under whichever movement you choose so you have the data saved. This week we will start at 65% and do 10×3 with 1-2 minute rest between sets. Each week we will add 5-10 pounds. On Wednesdays we will mix it up with different movements that are considered an assistant exercise to the Jerk to help us improve our strength and skill level.
Metcon
Country Mile (Time)
ADV RX
For Time:
1 Mile Run
50 Wallballs (20/14)
30 Burpee Box Jump Overs (24/20)
10 Snatches (135/95)
RX
20 Snatches (115/80)
FITNESS
20 Snatches (75/55)
*Snatches can be power of Squat
8/18/18
CrossFit Allegiance – CrossFit
Happy Birthday John!
Metcon
Metcon (Time)
ADV RX
Teams of 3
For Time (30 Minute Time Cap):
250 Clean and Jerks*
*On the 0:00, 5:00, 10:00, 15:00, 20:00:
45/30 Calorie Row
30 Toes to Bar
Weight Climbs Every 50 reps:
Weight 1 – 95/65
Weight 2 – 115/80
Weight 3 – 135/95
Weight 4 – 155/105
Weight 5 – 185/135
RX
Teams of 3
For Time (30 Minute Time Cap):
250 Clean and Jerks*
*On the 0:00, 5:00, 10:00, 15:00, 20:00:
45/30 Calorie Row
30 Toes to Bar
Weight Climbs Every 50 reps:
Weight 1 – 65/45
Weight 2 – 75/55
Weight 3 – 95/65
Weight 4 – 105/75
Weight 5 – 135/95
8/17/18
CrossFit Allegiance – CrossFit
Weightlifting
Floor Press (Build to a heavy set of 7)
Metcon
Metcon (AMRAP – Rounds and Reps)
ADV RX
AMRAP x 15
20 KBS (24/16kg)
20 Wallballs (20/14#)
15 Deadlifts (225/155)
RX
AMRAP 15:
20 KBS (24/16kg)
20 Wallballs (20/14#)
15 Deadlifts (155/105)
8/16/18
CrossFit Allegiance – CrossFit
Metcon
Partner rowboat (Time)
Partner WOD
3RFT:
500m Row
400m Run
Rest 3:00 between rounds
Partner A starts on the row while partner B starts on the run then switch. One round is complete once both run and row. The 3:00 rest starts when the last person finishes.
Non runners that are on the bike 45/32 cal
8/15/18
CrossFit Allegiance – CrossFit
Happy Birthday Joe!
Weightlifting
Back Squat
6 Reps @ 70%
4 Reps @ 75%
2 Reps @ 80%
6 Reps @ 75%
4 Reps @ 80%
2 Reps @ 85%
All Sets completed On the 2:00
Metcon
Metcon (Time)
25 Push-ups
50 Sit-ups
200m Run
20 Push-ups
40 Sit-ups
200m Run
15 Push-ups
30 Sit-ups
200m Run
10 Push-ups
20 Sit-ups
200m Run
5 Push-ups
10 Sit-ups
200m Run
8/14/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
20 DU, 2 Kipping Handstand Push-ups
20 DU, 4 Kipping Handstand Push-ups
20 DU, 6 Kipping Handstand Push-ups
RX
AMRAP 5:
20 DU, 2 Push Press 95/65
20 DU, 4 Push Press 95/65
20 DU, 6 Push Press 95/65
*Continue to add 2 reps per round.
*Push Press is off the rack.
Metcon
Lead Foot (3 Rounds for reps)
AMRAP 4:
27 Calorie Row
27 Burpees
27 C2B Pull-ups
Rest 4:00
AMRAP 4:
21 Calorie Row
21 Burpees
21 T2B
Rest 4:00
AMRAP 4:
15 Calorie Row
15 Burpees
15 Pull-ups
8/13/18
CrossFit Allegiance – CrossFit
Happy Birthday Melissa H!
Weightlifting
3 Position Squat Clean & Jerk (65-75% 5×1 Across)
https://www.youtube.com/watch?v=fNFdAxnKZIo
Pockets/knees/below knees
Metcon
Metcon (Time)
Partner
4 Rounds For Time:
80 Air Squats
60 Sit-ups
40/30 Calorie Row
8/11/18
CrossFit Allegiance – CrossFit
Happy Birthday Bob J!
Metcon
31 Heroes (AMRAP – Reps)
31 Minute AMRAP of:
Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30″ / 24″
Partner 2:
400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here
We don’t have sandbags filled so Run with a plate if you can.
8/10/18
CrossFit Allegiance – CrossFit
We are going on vacation next week. We have all the classes cover except 2. Also take note that we have 6:30am class Monday-Thursday and not on Friday. There will be no daycare or CrossFit Kids Class. Sorry for the inconvenience and Thank you!
August 11th Saturday
9:30 Alyson
August 12th Sunday
1-3 Frankie
August 13th Monday
5:30am Dane
6:30am Eli
8:30am Greg
9:30am Greg
12pm Melissa
4pm Melissa
5:30pm Leslie
6:30pm Leslie
August 14th Tuesday
5:30am Dane
6:30am Eli
8:30am Melissa
9:30am Melissa
12pm Leslie
4pm Leslie
5:30pm Leslie
6:30pm Leslie
August 15th Wednesday
5:30am Dane
6:30am Eli
8:30am Eli
9:30am Eli
12pm Leslie
4pm CANCELLED
5:30pm Alyson
6:30pm Alyson
August 16th Thursday
5:30am Dane
6:30am Eli
8:30am Ei
9:30am Eli
12pm Eli
4pm Leslie
5:30pm Leslie
6:30pm Leslie
August 17th Friday
5:30am Dane
6:30am CANCELLED
8:30am Frankie
9:30am Frankie
12pm Frankie
4pm Frankie
5 -7 Alyson
August 18th Saturday
9:30am Leslie
Metcon
Metcon (AMRAP – Rounds and Reps)
Team of 4 -5
AMRAP x 25
15 Deadlifts (245/165#)
18/12 Cal Bike
20 Hang Dumbbell Reverse Lunges (50/35#)
20/15 Cal Row
RX
DL (155/105)
DB 35/25#
Fitness
DL (115/80)
Lunges (No weight)
*Relay style follow the person in front of you. One person at a station at a time.
Every teammates round counts towards your score plus reps
