WOD
3-2-18
CrossFit Allegiance – CrossFit
If you are signed up for the OPEN and need to be judge please sign up for class!
Metcon
Rx: Crossfit Games Open 18.2 (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees
-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
Clean: Crossfit Games Open 18.2 A (all divisions) (Weight)
Use the remaining time from 18.2 to accomplish a 1RM clean
Scale: Crossfit Games Open 18.2 Scaled (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 35/20 lb
Bar-facing burpees (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
14-15: Crossfit Games Open 18.2 Teens (14-15) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 35/20 lb
Bar-facing burpees
-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
55+: Crossfit Games Open 18.2 Masters (55+) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 35/20 lb
Bar-facing burpees
-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
3/1/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Reps)
Goat Day
On the Minute x 20:
Odd – Movement 1
Even – Movement 2
FYI don’t do too much bar work on the rig. Save your hands just in case for the Open WOD this week.
2/28/18
CrossFit Allegiance – CrossFit
Weightlifting
3-Position Power Clean + Split Jerk
On the :90 Seconds x 6:
3-Position Power Clean + Split Jerk
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 (AMRAP – Rounds and Reps)
AMRAP 5
Buy In: 25 x 10 Meter Shuttle Sprints (down and back is 2)
AMRAP in Time Remaining:
6 Power Cleans (155/105)
50 DU
rest 5 Minutes
AMRAP 5
Buy In: 25 x 10 Meter Shuttle Sprints
AMRAP in Time Remaining:
6 Power Cleans (155/105)
50 DU
The buy in does not count toward your rep count.
ADV RX as written
RX 135/95
After 18.1
After 18.1
After 18.1
2/27/18
CrossFit Allegiance – CrossFit
Weightlifting
Power Snatch + Squat Snatch
On the Minute x 10:
1 Complex
Minutes 1-2 @ 60%
Minutes 3-4 @ 65%
Minutes 5-6 @ 70%
Minutes 7-8 @ 75%
Minutes 9-10 @ 75-80%
Metcon
Metcon (Time)
For Time:
20 Burpee Box Jump Overs (24/20)
30 Power Snatches (95/65)
40 Overhead Squats (95/65)
50/35 Calorie Assault Bike
2/26/18
CrossFit Allegiance – CrossFit
Happy Belated Birthday Melissa L!
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
3 Deadlifts (225/155)
3 Kipping Handstand Push-ups
6 Deadlifts (225/155)
6 Kipping Handstand Push-ups
9 Deadlifts (225/155)
9 Kipping Handstand Push-ups
…
Continue to add (3) reps until cap is reached.
ADV RX as Written
RX push-ups
Metcon (AMRAP – Rounds and Reps)
AMRAP 4:
27 Calorie Row
27 Wallballs
27 C2B
rest 4 minutes
AMRAP 4:
21 Calorie Row
21 Wallballs
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15 Calorie Row
15 Wallballs
15 Pull-ups
2/24/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Team of 3
400 Meter Run
63 Front Squats (115/80)
63 Burpees
400 Meter Run
45 Front Squats (115/80)
45 Burpees
400 Meter Run
27 Front Squats (115/80)
27 Burpees
400 Meter Run
RX 95/65
2/23/18
CrossFit Allegiance – CrossFit
Friday night lights will be from 5pm – whenever. Bring a chair, a snack and a cooler.
Metcon
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
Crossfit Games Open 18.1 Teens (Ages 14-15) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-Bar
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
Crossfit Games Open 18.1 Masters (55+) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-Bar
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
Crossfit Games Open 18.1 Masters Scaled (55+) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Sit-ups
10 Dumbbell Hang C&J 20/10 lb
14/12-Cal Row
Crossfit Games Open 18.1 Teens Scaled (Ages 14-15) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Hanging Knee Raises
10 Dumbbell Hang C&J 20/10 lb
14/12-Cal Row
2/12/17
CrossFit Allegiance – CrossFit
If you signed up for the CrossFit Open Check your email for info on our 5 week challenge. Also, if you want to see our first Open workout announced and then performed by the pro’s get on your computer by 8pm tonight and go to
https://games.crossfit.com/article/2018-reebok-crossfit-games-season-schedule/open
Metcon
Metcon (AMRAP – Reps)
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.
We don’t improve our technique with a high heart rate–that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump.
When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Coaches will have suggestions if needed.
2/21/18
CrossFit Allegiance – CrossFit
Here is our Open Crew for CrossFit Allegiance
Teams will be set up tonight. Thank you for signing up and being a part of this fun 5 week adventure we are about to have.
Captains are Frankie, Shannon and Amy
FRANKIE GONZALEZ JR
SCOTT BENNETT
DANE SONNENBERG
MALACHI MCQUIEN
LANNY NATOLI
STACEY NANCE
KATHERINE POWELL
GREGORY POWELL
JENN WARCOLA
CAMBELL VANDER HAAR
JILL OLINGER
DARIUS NOURI
JASON DENIS
JOSH ROBERTS
AMY PLONK
SHANNON FICHTER
NIKKI STEWART
JASON LEACH
MELISSA WOODS
TRENT GREENE
BRENT MILLER
JOHN QUILLA
JOEY QUILLA
ALYSON DENIS
NANCY TREADGOLD
EMMA FITZSIMMONS
DONNIE STEWART
MELISSA LIMA
KELLY NOURI
JAY PARKHURST
MADISON MARTIN
DEREK HALFORD
ADRIANNE GLEZEN
TOM COLLINS
RHONDA HALFORD
JENNIFER PRIDMORE
ELI JOY
NEIL GLEZEN
JENNIFER TAYLOR
BRUCE MUIR
COLBY WOLLAK
ERIC OLINGER
SO FAR WE HAVE A TOTAL OF 42 MEMBERS
Weightlifting
Overhead Squat (Build to a heavy set of 3 (off the rack))
Metcon
Metcon (AMRAP – Reps)
AMRAP 3
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)
rest 3 minutes
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)
rest 3 minutes
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)
rest 3 minutes
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)
ADV RX as written
RX 45/35, 75/55, 95/65 ,115/80
Optional Extra Strength Work
Squat Snatch
On the Minute x 9 (3 Rounds)
Minute 1 – 3 Reps @ 70%
Minute 2 – 2 Reps @ 75%
Minute 3 – 1 Rep @ 80%
2/20/18
CrossFit Allegiance – CrossFit
We still need 2 more team captains. We just need you to communicate with your team each week.
Metcon
Metcon (AMRAP – Rounds and Reps)
Cash in 3 min on Bike
Then
AMRAP x 12 min:
15 Hang Power Cleans (135/95)
15 Chest to Bar Pull-Ups
60 Double Unders
*Add your Cal on the bike to your reps
ADV RX as written
RX 115/75
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 min:
3 Cal Row + 3 Kipping HSPU
6 Cal Row + 6 Kipping HSPU
9 Cal Row + 9 Kipping HSPU
Continue to add (3) repetitions per round until cap.
ADV RX as written
RX Push-press 95/65
