WOD
10/5/18
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat
2×4 @ 76%
2×3 @ 81%
2×2 @ 86%
Metcon
Black & Blue (Time)
“Black & Blue”
5 RFT:
10 Power Cleans, 135/95
10 Burpees
10/04/18
CrossFit Allegiance – CrossFit
Congrats to Jackie and Emily ranked 22nd in the CrossFit Team Series.
This Saturday Beer City Beat Down WOD schedule. Good luck to everyone!
Metcon
Metcon (Time)
Partner WOD
1 mile Run
50 sit-ups
30 push-ups
800m Row
50 sit-ups
30 push-ups
400m Run
50 sit-ups
30 push-ups
200m Row
50 sit-ups
30 push-ups
Split sit-ups push-ups and row, run together
10/03/18
CrossFit Allegiance – CrossFit
For those of you that joined us last year after Halloween you’re in for a treat. Yup thats right, its that time of year again. Find your four person team for our annual Halloween competition Friday, October 26th.
The workouts will be programmed for all levels to compete. You can have a coed teams or not.
All teams are required to workout in costume at all times.
The day will be a regular class schedule and your team can workout at any class time. Later that night we will have some food and drinks and vote on the best costume.
We will take pictures of every class and all the members will vote at the end of the day for best team. Prizes for the winning team.
Talk to Eric or I if you have any questions.
Its so much fun if everyone does it. Please be a part of it!
I will post 2-3 team WODs ahead of time for everyone to prepare.
Weightlifting
Back Squat (1×9 70% 1×9 74% 1×9 78%)
Metcon
Metcon (AMRAP – Reps)
AMRAP 12:
2 Push Presses (115/80)
2 T2B
2 Box Jump Overs (24/20)
4 Push Presses (115/80)
4 T2B
4 Box Jump Overs (24/20)
…
Up by (2’s) until finish
95/65
10/2/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD:
Cash-in 120/90 Calorie Bike
120 Hang Cleans (115/80)
Directly into…
20 Deadlifts (205/145)
20/18 Calorie Row
40 Deadlifts
40/30 Calorie Row
60 Deadlifts
60/42 Calorie Row
RX Hang Clean (95/65) DL (155/105)
Gymnastics
Metcon (No Measure)
5 Rounds
5 Strict Ring Dips
10 HSPU
:15 second Double Kettlebell Static Squat Hold
10/1/18
CrossFit Allegiance – CrossFit
Weightlifting
Jerk (5×3 across, 5-10# heavier than last week.)
Metcon
Metcon (Time)
For Time:
800 M Run
40 C2B
30 Front Squats (135/95)
20 Barbell Facing Burpees
RX 115/80
9/29/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3:
2 Rounds For Time (30 Minute Time Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Cleans
100 Barbell-Facing Burpees
ADV RX
Round 1: (135/95)
Round 2: (115/80)
RX
Round 1: (115/80)
Round 2: (95/65)
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%)
