WOD
1/6/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Reps)
On the Minute x 24 (6 Rounds)
Station 1 – 1 Round of “Cindy”
Station 2 – 10 Hang Power Snatches (115/80)
Station 3 – Max Calorie Row
Station 4 – Rest
1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats
ADV RX as Written
RX 95/65
1/5/18
CrossFit Allegiance – CrossFit
Weightlifting
Romanian Dead Lifts (4×7 climbing )
Build in weight. Following each set, complete 15 GHD Sit-Ups
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)
ADV RX as written
RX 205/145
1/4/18
CrossFit Allegiance – CrossFit
Gymnastic clinic with Division I gymnast and 2017 CrossFit Games competitor February 3rd here at CrossFit Allegiance. Both links 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
Metcon
Metcon (Time)
Team of 3 FT:
Cash in 30 sled pushes 95/45
90-75-60-45-30
Calorie Row
Russian KBS (32/24kg)
Sit-ups
ADV RX as written
RX (24/16kg) 95/45
For example:
R1- 90 cal row, 90 Russian KBS, 90 sit-ups
R2- 75 cal row, 75 RKBS, 75 sit-ups
R3- 60 cal row, 60 RKBS, 60 sit-ups
**sled push down is 1 back is 2
** no turning the sled
1/3/17
CrossFit Allegiance – CrossFit
Below is the link to sign up for our very own Battle of the Lake competition. Last year we had over 120 competitors and over 15 staff members volunteering to judge and help out. Our event was very successful last year and we hope to offer the same fun for athletes this year. If you haven’t signed up yet please take the initiative to pick your partners and sign up. The teams I posted on the wall by no means are your team. My intentions were to just get things moving and motivate people to take the plunge and not miss out on the fun. Moving forward please pick your own teams. I hope you all take this opportunity to put all your hard work to use and have some fun. So, challenge yourself and don’t be afraid to fail. It’s really all for fun and motivation.
http://www.unbrokenseries.com/battlelake
Weightlifting
Squat Clean
3-Position Squat Clean (High Hang, Knee, Floor)
1 Set @ 65%
1 Set @ 70%
3 Sets @ 75%
Metcon
Clean Shave (Time)
ADV RX
3 Rounds:
3 Rope Climbs
12 Lateral Barbell Burpees
9 Squat Cleans (135/95)
RX
3 Rounds:
15 Pull-Ups
12 Lateral Barbell Burpees
9 Squat Cleans (135/95)
Fitness
3 Rounds:
15 Pull-Ups
12 Lateral Barbell Burpees
9 Squat Cleans (95/65)
1/2/18
CrossFit Allegiance – CrossFit
Happy Birthday Joey!
Weightlifting
Power Snatch
3-Position Power (High Hang, Knee, Floor)
1 Set @ 65%
1 Set @ 70%
3 Sets @ 75%
Metcon
Metcon (Time)
ADV RX
3 Rounds
5 Ring MU
10 Back Rack Lunges 95/65#
15 Wallballs 20/14#
20 Box jumps 24/20″
RX
3 Rounds
5 C2B Pull-ups
10 Back Rack Lunges 75/55#
15 Wallballs 20/14#
20 Box Jumps 24/20″
Fitness
3 Rounds
5 Pull-ups or 10 Ring Rows
10 Back Rack Lunges 45/35
15 Wallballs 20/14# (9’/8′)
20 Step-ups 24/20″
12/30/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3
For Time:
100/70 Calorie Row
100 KBS (24/16)
100 Lateral Barbell Burpees
100 Thrusters (115/80)
100 Lateral Barbell Burpees
100 KBS (24/16)
100/70 Calorie Row
ADV RX as written
RX 95/65, 24/16kg
12/29/17
CrossFit Allegiance – CrossFit
Sign up for battle of the lake by clicking on the link below. Early bird special ends soon.
http://www.unbrokenseries.com/battlelake
Weightlifting
Hang Power Clean (Work up to heavy set of 2)
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
Alternate workout
Metcon (Time)
5 Rounds
12 KB Sumo Deadlift 24/16
9 KBS 24/16
6 KB snatch 3/arm 24/16kg
12/28/17
CrossFit Allegiance – CrossFit
Sign up for Battle of the Lake today. Early Bird discount ends January 8th. We have 8 teams officially signed up so far.
Weightlifting
Hang Squat Snatch (7 min to work up to a heavy single)
Overhead Squat (2×10 across)
Push Press (6×3 climbing)
Alternate lift if you don’t want to snatch or OHS
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
AMRAP 25:
54/42 Calorie Row
42 Chest to Bar Pull-Ups
30 Burpee Box Jumps (24/20)
18 Clean and Jerks (135/95)
ADV RX as written
RX pullups 115/75
Extra Gymnastics Work
Metcon (5 Rounds for reps)
Aternating On the Minute x 10
Odd: Max Ring Muscle-ups
Even: rest
