WOD
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
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)
