1/22/18

CrossFit Allegiance – CrossFit

If you plan to sign up for gymnastics clinic please do so ASAP. We need at least 10 people or it will get cancelled. Link is below:
Beginner/Intermediate:
https://www.eventbrite.com/e/gymnastics-clinic-at-crossfit-allegiance-beginner-intermediate-tickets-40905246694

Intermediate/Advanced:
https://www.eventbrite.com/e/gymnastics-clinic-at-crossfit-allegiance-intermediateadvanced-tickets-40905273775

Please write your name on the white board if you can help volunteer for Battle of the Lake II.
CFA outing this Sunday at Top Golf from 4-6pm $24 per person includes a buffet and 2 hours of golf. So far we have about 30 people going. Please bring me your money by tomorrow so I can book our spot.
If there is anyone still interested in competing at Battle of the Lake please let me know asap there are still a couple of scaled members looking for a partner.

Weightlifting

Back Squat

5 Reps @ 82%

2 Reps @ 87%

5 Reps @ 82%

2 Reps @ 90%

5 Reps @ 82%

2 Reps @ 93%

Doctor’s Orders (Time)

3 Rounds:

60 Air Squats

40 Calorie Row

20 Kipping Handstand Push-ups

ADV RX as written

RX strict Press 75/55

Optional Extra Strength Work

Snatch (3×1 complex every 1:30)

Every 1:30 Seconds x 3 Rounds @ 40%:

3 Power Snatch

2 Hang Squat Snatch

1 Squat Snatch

Hang Snatch

3×2 @ 70%

2×2 @ 75%

2×2 @ 80%

Low hang is just above floor, but not touching. Stand the bar tall, and lower to just above floor.

1/20/18

CrossFit Allegiance – CrossFit

Metcon

Metcon (Time)

Team of 3

150 Chest to Bar Pull-Ups

150 DB Snatches (50/35)

150 Calorie Assault Bike

75 Cleans & Jerks 135/95

ADV RX as written

RX Pull-up 115/75

1/19/18

CrossFit Allegiance – CrossFit

Weightlifting

Front Squat

3 Reps @ 82%

1 Rep @ 87%

3 Reps @ 82%

1 Rep @ 90%

3 Reps @ 82%

1 Rep @ 93%

Metcon

Metcon (Time)

For Time:

21 Cal Bike

21 Thrusters (95/65)

21/15 Cal Row

21 Hang Squat Cleans (95/65)

21 Burpees over Bar

21 Overhead Squats (95/65)

ADV RX as written

RX 75/55

1/18/18

CrossFit Allegiance – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2:

AMRAP 20:

3 KBS, 3 Box Jump Overs, 3 Wallballs

6 KBS, 6 Box Jump Overs, 6 Wallballs

9 KBS, 9 Box Jump Overs, 9 Wallballs

…..

KBS: (24/16kg)

Box Jump Overs (24/20″)

Wallballs (20/14#)

Partners alternate full rounds. Partner 1 will do 3-3-3, then Partner 2 will do 3-3-3 and so on.

1/17/18

CrossFit Allegiance – CrossFit

Yes we are open.

Weightlifting

Deadlift (Work up to heavy set of 3)

Metcon

Blake (AMRAP – Rounds and Reps)

“Blake”

AMRAP 20:

1 Dead Lift, 405/285

10 TTB

15 Bar Facing Burpees
*Scaled (315/205#)

1/16/18

CrossFit Allegiance – CrossFit

Happy Birthday Eric and Lauren!

Warm-up

Warm up (No Measure)

3 rounds

15 Jumping jacks

10 supermans with PVC

10 PVC pass thu’s

5 hallow rocks

5 air squats

3 Burpees

-then-

5 # plate exercises

Metcon

Metcon (AMRAP – Reps)

ADV RX

3 Rounds of:

Station 1: 35/25 Calorie Row

Station 2: 2 min Rest

Station 3: 20 T2B

Station 4: 2 min Rest

Station 5: 2 legless rope climbs

Station 6: 2 min Rest

Station 7:: AMRAP sled push 90/45 *down and back is 2 reps

Station 8: 2 min Rest

RX

3 Rounds of:

Station 1: 30/20 Cal Row

Station 2: 2 min Rest

Station 3: 15 T2B

Station 4: 2 min Rest

Station 5: 3 rope climbs or 6 strict pull-ups

Station 6: 2 min Rest

Station 7: AMRAP sled push 90/45

Station 8: 2 min Rest

*each station is 2 min

* legless rope Climbs start in the seated position and climb to the grey mark on the rope.

*max 3 people per station

* no turning the sleds

*Score is total reps on Sleds

*If you can’t get all the reps in at each station just don’t click Adv Rx or Rx.

Some scaling options are

T2B- knee ups or sit-ups

Rope Climbs or pull-ups or ring rows

1/15/18

CrossFit Allegiance – CrossFit

Thank you to everyone who has signed up for our Battle of the Lake competition. We work really hard everyday and we put a lot of time and effort into our programming. We try to support and motivate you. We hope this competition gives you something to shoot for and have some fun putting your hard work to use. We have only one RX team representing us. I have to say it’s very disappointing to host a competition and have only one RX team in it knowing we have several really awesome RX athletes who are very capable. Please reconsider your decision and sign up. Thank you!

Weightlifting

Back Squat

5 Reps @ 82%

2 Reps @ 85%

5 Reps @ 82%

2 Reps @ 88%

5 Reps @ 82%

2 Reps @ 91%

Metcon

Metcon (Time)

21 C2B

50 DU

21 Thrusters 115/75

15 C2B

50 DU

15 Clusters 115/75

9 C2B

50 DU

9 OHS 115/75

ADV RX as written

RX 95/65 Pull-ups DU 30

Fitness 75/55 PU or RR DU 30

1/13/18

CrossFit Allegiance – CrossFit

Happy Birthday Leslie!

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 25:

45/30 Cal Row

30 DB snatches 50/35

30 C2B

30 Burpees

30 Hang Cleans (135/95)

30 Push Jerks (135/95)

30 Clusters (135/95)

RX DB (35/20) Bar (115/80)(Pullups)

1/12/18

CrossFit Allegiance – CrossFit

Metcon

Metcon (AMRAP – Reps)

Teams of 3:

2 Rounds

3 Min: Max Deadlift 135/95

3 Min: Max Bench press 135/95

3 Min: Max Cal Bike

Adv RX as written

RX 95/65

*20 sec transition time between stations*

*2 teams of 3 at each station*
Please take note that even in a small class it is one piece of equipment per team to even the playing field for busy classes. Transition time effects scores.

1/11/18

CrossFit Allegiance – CrossFit

Weightlifting

Front Squat

3 Reps @ 80%

1 Rep @ 85%

3 Reps @ 80%

1 Rep @ 88%

3 Reps @ 80%

1 Rep @ 91%

Metcon

Metcon (5 Rounds for reps)

5 Rounds:

Max Strict Press (2/3 Bodyweight)

Max Strict Pull-Ups

Rest 3:00 between rounds

Extra work if you want an after WOD

Metcon (No Measure)

On the Minute x 12 (3 Rounds)

Minute 1 – 21/16 Calorie Row

Minute 2 – 18/14 Calorie Row

Minute 3 – 15/12 Calorie Row

Minute 4 – Rest