WOD
3/15/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (10 Rounds for reps)
Goat
On the Minute x 20
Odd: Movement 1
Even: Movement 2
3/14/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (4 Rounds for reps)
ADV RX
EMOM x 20 (4 Rounds):
Min 1: 15/12 Calorie Bike
Min 2: 7 Deadlifts (225/155) + 7 HSPU
Min 3: 15/12 Calorie Row
Min 4: 10 C2B
Min 5: Rest
RX
1st: 15/12 Calorie Bike
2nd: 5 DL (225/155) + 5 HSPU
3rd: 15/12 Calorie Row
4th: 10 Pull-Ups
5th: Rest
Scaled
1st: 15/12 Calorie Bike
2nd: 7 DL (155/105) + 7 DB Push Press (50/35)
3rd: 15/12 Calorie Row
4th: 10 Pull-Ups
5th: Rest
Each round is worth:
Male 54
Female 48
3/13/18
CrossFit Allegiance – CrossFit
Happy Birthday Susan!
Weightlifting
Front Squat
Build to Heavy Single
3 seconds pause in bottom
Metcon
Metcon (Time)
15 T2B
400m run
15 Wallballs (20/14)
400m run
15 T2B
200m run
15 WB
200m run
3/12/18
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
8 Reps @ 70%
rest 1 minute
6 Reps @ 75%
rest 1 minute
4 Reps @ 80%
rest 3 minutes
Metcon
Metcon (Time)
Partner
For Time:
42-36-30-24-18-12-6
Calorie Row
KBS (24/16kg)
3/10/18
CrossFit Allegiance – CrossFit
Open gym ends at 3pm sharp tomorrow. We have a kids birthday party going on at 3:30. Thank you!
Metcon
Metcon (AMRAP – Rounds and Reps)
ADV RX
Teams of 3:
AMRAP 30:
100/75 Calorie Row
75 Wallballs (20/14)
50 Power Cleans (115/85)
RX
50 Power Cleans (75/55)
3/9/17
CrossFit Allegiance – CrossFit
Happy Birthday Rhonda, Kevin and Avery!
Corn-hole tonight for Friday night Lights. If you have a board and don’t mind bringing it please do.
Metcon
RX: Crossfit Games Open 18.3 (Ages 16-54) (Time)
2 rounds for time of:
100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
scale: Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)
2 rounds for time of:
100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 chin-over-bar pull-ups
100 double-unders
20 dumbbell snatches 35/20 lb
100 single-unders
12 chin-over-bar pull-ups
Time cap: 14 minutes
mast: Crossfit Games Open 18.3 Masters (55+) (Time)
2 rounds for time of:
100 double-unders
20 overhead squats 75/55 lb
100 double-unders
12 chest-to-bar pull-ups
100 double-unders
20 dumbbell snatches 35/20 lb
100 double-unders
12 chest-to-bar pull-ups
Time cap: 14 minutes
teen: Crossfit Games Open 18.3 Teens (Ages 14-15) (Time)
2 rounds for time of:
100 double-unders
20 overhead squats 75/55 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 35/20 lb
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
sc. M: Crossfit Games Open 18.2 Scaled Masters (55+) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 20/10 lb
Bar-facing burpees (jump over empty barbell, stepping burpees allowed)
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
3/8/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Reps)
“Goat Day”
On the Minute x 20
Odd – Movement 1
Even – Movement 2
3/7/18
CrossFit Allegiance – CrossFit
Metcon
Four by Four (4 Rounds for reps)
ADV RX
EMOM x 16 (4 Rounds):
Minute 1: 7 Wallballs (20/14) + 7 C2B
Minute 2: 15 Box Jumps (24/20)
Minute 3: 7 Power Snatches + 7 Overhead Squats (95/65)
Minute 4: 15/12 Calorie Row
RX
Minute 1: 7 Wallballs (20/14) + 7 Pull-Ups
Minute 2: 15 Box Jumps (24/20)
Minute 3: 7 Power Snatches + 7 Overhead Squats (95/65)
Minute 4: 15/12 Calorie Row
Scaled:
Minute 1: 7 Wallballs (14/10) + 7 Pull-Ups
Minute 2: 15 Box Jumps (24/20)
Minute 3: 7 Power Snatches (65/45) + 7 Overhead Squats (65/45)
Minute 4: 15/12 Calorie Row
Each round is worth:
Male: 58
Female: 55
Optional Extra Strength Work
Metcon (Time)
800m Run
8 Clean and Jerks (185/125)
400m Run
4 Clean and Jerks (185/125)
200m Run
2 Power Clean and Jerks (185/125)
3/6/18
CrossFit Allegiance – CrossFit
Metcon
Under Pressure (Time)
ADV RX
For Time:
100-80-60-40-20: DU
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Deadlifts (155/105)
RX
100-80-60-40-20: Single Unders
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Deadlifts (105/75)
For Example R1 is 100 DU, 50 situps, 25 DL
Skill Work
Metcon (No Measure)
14 min Recovery Bike
Every 2 min Complete 1 Set of Kipping HSPUs (25-30% of Max Set)
use all the bikes if needed
RX Strict press 25-30% of 1RM
3/5/18
CrossFit Allegiance – CrossFit
Happy belated Birthday Amy!
Weightlifting
3- position Snatch
On the :90 Seconds x 6:
3-Position Snatch
Set 1 Complex @ 60%
Set 2 Complex @ 63%
Set 3 Complex @ 66%
Set 4 Complex @ 69%
Set 5 Complex @ 72%
Set 6 Complex @ 75%
Metcon
Metcon (Time)
5 Rounds:
27 Air Squats
21/15 Calorie Row
15 Kettlebell Swings (24/16kg)
