WOD
3/27/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
cash-in 50 cal Bike
4 Rounds
60 Du
50 sit-ups
40 Wallballs 20/14
30 T2B
Scaled: 120 singles or work on DU for 1 min
For T2B hollow rock
Accessory Work
Metcon (No Measure)
4 Rounds, Not For Time:
10 Barbell Bent Over Rows
20 Alternating Dumbbell Strict Presses
30 GHD Sit-Ups
3/26/18
CrossFit Allegiance – CrossFit
Weightlifting
Power Clean + Hang Clean + Squat Clean
On the Minute x 12 (3 Rounds):
Minute 1 – 3 Power Cleans
Minute 2 – 2 Hang Squat Cleans
Minute 3 – 1 Squat Clean
Minute 4 – Rest
Same weight across
Metcon
Mind Eraser (AMRAP – Rounds and Reps)
“Mind Eraser”
AMRAP 20:
7 Power Cleans, 135/95
7 Burpees
200m Run
3/24/18
CrossFit Allegiance – CrossFit
Happy Birthday Emma!
Metcon
Metcon (Time)
Partner WOD:
3 Rounds
10 snatches
20 Clean & Jerks
30 Bar Facing Burpees
40 weighted sit-ups 30/20# w/slamball
400m run
ADV RX 135/95
RX 95/65
Scaled 75/55
Split reps run together
3/23/18
CrossFit Allegiance – CrossFit
Happy birthday Cooper!
Metcon
RX: CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many reps as possible in 7 minutes of:
3 thrusters 65/45 lb
3 jumping chin-over-bar pull-ups
6 thrusters 65/45 lb
6 jumping chin-over-bar pull-ups
9 thrusters 65/45 lb
9 jumping chin-over-bar pull-ups
12 thrusters 65/45 lb
12 jumping chin-over-bar pull-ups
15 thrusters 65/45 lb
15 jumping chin-over-bar pull-ups
18 thrusters 65/45 lb
18 jumping chin-over-bar pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
Crossfit Games Open 18.5 Masters (55+) (AMRAP – Reps)
Complete as many reps as possible in 7 minutes of:
3 thrusters 65/45 lb
3 chin-over-bar pull-ups
6 thrusters 65/45 lb
6 chin-over-bar pull-ups
9 thrusters 65/45 lb
9 chin-over-bar pull-ups
12 thrusters 65/45 lb
12 chin-over-bar pull-ups
15 thrusters 65/45 lb
15 chin-over-bar pull-ups
18 thrusters 65/45 lb
18 chin-over-bar pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
Crossfit Games Open 18.5 Teens (Ages 14-15) (AMRAP – Reps)
Complete as many reps as possible in 7 minutes of:
3 thrusters 65/45 lb
3 perform chin-over-bar pull-ups
6 thrusters 65/45 lb
6 perform chin-over-bar pull-ups
9 thrusters 65/45 lb
9 perform chin-over-bar pull-ups
12 thrusters 65/45 lb
12 perform chin-over-bar pull-ups
15 thrusters 65/45 lb
15 perform chin-over-bar pull-ups
18 thrusters 65/45 lb
18 perform chin-over-bar pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
Goat Day
CrossFit Allegiance – CrossFit
Happy Birthday Andy!
Our last Friday night lights is approaching. Its been fun. Judges thank you for all of your time and help. Everyone appreciates you!
This weeks theme is Spring Break. We just might have some beer pong corn-hole
and jello-shots. I hope you can all make it.
Warm-up
Metcon (No Measure)
2 Rounds
10 Jumping Jacks
10 Mountain Climbers/leg
10 Supermans
30 Sec plank
5 Inch worms
5 Plated Air Squats
5 Push-ups
-then-
2 Rounds
Butt kicks down and back
5 Quad Pull/ toe touch/leg
High knees down and back
Soldier walks down and back
5 Walking lunges/leg
Metcon
Metcon (10 Rounds for reps)
On the Minute x 20
Odd: Movement 1
Even: Movement 2
3/21/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (4 Rounds for reps)
EMOM x 16
Min 1: 14/12 Calorie Row
Min 2: 12 SDLHP (95/65)
Min 3: 10 C2B
Min 4: 8 Burpee Box Jumps (24/20)
3/20/18
CrossFit Allegiance – CrossFit
Happy belated Birthday Greg!
Weightlifting
Front Squat (Heavy Single Pausing)
Metcon
Metcon (4 Rounds for reps)
4 Rounds, On The 4:00:
18/14 Calorie Row
15 Front Squats (95/65)
12 x Shuttle Sprints (10m)
Ex…
R1 0-4
R2 4-8
R3 8-12
R4 12-16
each round is worth
Men 45
women 41
3/19/18
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
2 Rounds:
8 Reps @ 74%
rest 1 minute
6 Reps @ 79%
rest 1 minute
4 Reps @ 84%
rest 3 minutes
Metcon
Metcon (3 Rounds for reps)
3 Rounds:
Min 1: – Max Rope Climbs
Min 2: – Max GHD sit-ups
Min 3: – Max Cal Bike
Min 4: -Max DU
Min 5: -Max Wallballs
Min 6: -Rest
10 sec between stations
*Total reps at the end of each round.
3/17/18
CrossFit Allegiance – CrossFit
Happy Birthday Brent!
Metcon
Metcon (Time)
Teams of 3
AMRAP x 25 min:
2,400m run
Directly into…
50 T2B
50 Bar-Facing Burpees
50 Thrusters (95/65)
50 T2B
50 Bar-Facing Burpees
50 Thrusters (115/80)
50 T2B
50 Bar-Facing Burpees
50 Thrusters (135/95)
*The 2,400m run will be done relay style. Partner A runs 400 then Partner B runs 400 then Partner C runs 400 until you have all ran a total of 800m to equal 2,400m.
*Split reps as needed
ADV RX as Written
RX (75/55) (95/65) (115/80)
3/16/18
CrossFit Allegiance – CrossFit
Happy Birthday Stevi!
Metcon
RX: Crossfit Games Open 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
SCALE: Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time)
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl
Time cap: 9 minutes
MSTR: Crossfit Games Open 18.4 Masters (55+) (Time)
21 deadlifts 185/125 lb
21 Push Press 95/65 lb
15 deadlifts 185/125 lb
15 Push Press 95/65 lb
9 deadlifts 185/125 lb
9 Push Press 95/65 lb
21 deadlifts 225/165 lb
10 handstand push-ups
15 deadlifts 225/165 lb
10 handstand push-ups
9 deadlifts 225/165 lb
10 handstand push-ups
Time cap: 9 minutes
TEEN: Crossfit Games Open 18.4 Teens (Ages 14-15) (Time)
21 deadlifts 135/95 lb
21 handstand push-ups
15 deadlifts 135/95 lb
15 handstand push-ups
9 deadlifts 135/95 lb
9 handstand push-ups
21 deadlifts 185/135 lb
50-ft. handstand walk
15 deadlifts 185/135 lb
50-ft. handstand walk
9 deadlifts 185/135 lb
50-ft. handstand walk
Time cap: 9 minutes
M.SCD: Crossfit Games Open 18.4 Masters Scaled (55+) (Time)
21 deadlifts 115/80 lb
21 hand-release knee push-ups
15 deadlifts 115/80 lb
15 hand-release knee push-ups
9 deadlifts 115/80 lb
9 hand-release knee push-ups
21 deadlifts 155/105 lb
50-ft. bear crawl
15 deadlifts 155/105 lb
50-ft. bear crawl
9 deadlifts 155/105 lb
50-ft. bear crawl
Time cap: 9 minutes
Skill
Metcon (AMRAP – Reps)
Handstand Walk Practice
EMOM x 10
ODD: 20 Handstand shoulder touches
EVEN: 10 handstand hip touches
Watch this video for some Handstand walk drills to practice.
https://www.google.com/search?q=how+to+do+hand+stand+walks&oq=how+to+do+hand+stand+walks&aqs=chrome..69i57j0.15951j0j7&sourceid=chrome&ie=UTF-8#kpvalbx=1
