WOD
7/20/18
CrossFit Allegiance – CrossFit
Weightlifting
Work off of your Clean & Jerk max
Squat Clean
On the Minute x 12 (3 Rounds):
Minute 1: 3 Squat Cleans + 1 Jerk @ 70%
Minute 2: 2 Reps + 1 Jerk @ 75%
Minute 3: 1 Rep + 1 Jerk @ 80-86%
Minute 4: Rest
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)
7/19/18
CrossFit Allegiance – CrossFit
If anyone is interested in signing their kids up for a very well run soccer league, below is some information to check out. Eric and I started Julia and Lily in this league. We were very pleased with it on every level. The work ethic they preach, the positive reenforcement, the encouragement, the price, and the fundamentals. We highly recommend it.
Rec League Soccer – Pre K through 10th Grade
1 Practice per week and 1 local game on Saturdays
Visit http://castaneasoccer.website.siplay.com/ to learn more or register
or email Eric Maillet at castaneasoccer@outlook.com
Metcon
Impressed (AMRAP – Rounds and Reps)
AMRAP 15:
1 Rope Climb
12 DB Push Press (50/35#)
1 Rope Climb
100 M Slamball Run (40/30#)
RX 3 C2B for every Rope Climb
Core work
Metcon (No Measure)
5 Rounds:
10 GHD
10 Hallow rocks
:30 sec plank
7/18/18
CrossFit Allegiance – CrossFit
Weightlifting
Power Snatch (9×1 across)
On the Minute x 9:
1 Snatch Pull
1 Low Hang Power Snatch
Metcon
Lost Count (Time)
Partner For Time:
50/36 Cal Bike
400 DU
3,000m Row
200 Wallballs (20/14)
7/17/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
4 Rounds For Time:
400m Run
21 KBS (24/16kg)
15 Sit-ups w/slam-ball(30/20#)
9 Front Squats (115/85)
3 Bar MU
RX C2B
Men’s push-up challenge winner
7/16/18
CrossFit Allegiance – CrossFit
Happy Birthday Linda!
Weightlifting
Shoulder Press
1×20 Bar
1×4 60%
1×3 70%
1×2 80%
1×1 85%
3×3 90%
2×5 80%
Metcon
Metcon (Time)
Team of 3 For Time:
135 Back Squats (185/125)
135 HSPU
135 Deadlifts (185/125)
135 Push-ups
Scale HSPU with DB push press
*Back Squats are off the rack
Push-up Challenge MOST IMPROVED
7/14/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Team of 3 For Time:
105 Pull-ups
400m Run
60 Thrusters (95/65)
800m Run
60 Thrusters (95/65)
400m Run
105 Pull-ups
Split reps and run together.
7/13/18
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (Stamina Squats)
On the Minute x 12 (3 Rounds):
Minute 1 – 6 Back Squats @ 65%
Minute 2 – 4 Back Squats @ 70%
Minute 3 – 2 Back Squats @ 75%
Minute 4 – Rest
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 4 or 5, AMRAP 25:
18/12 Calorie Bike
20 DB Snatches (50/35)
20/15 Calorie Row
200 Meter Run with Slam-ball (45/30)
10 GHD’s or 10 T2B
Partner A starts on the bike and works their way through each movement. Partner B follows but cannot start a new movement until A has finished. The same goes for C and D.
Score is total rounds each person gets plus any reps. If you finish on the run it is worth 1 Rep.
7/12/18
CrossFit Allegiance – CrossFit
Warm-up (No Measure)
Partner Warmup
2 Rounds
Partner A (row progression)
5 Cal Row only arms, legs stay straight, tight back, good posture no leaning forward or bending at the hips
5 Cal Row arms with leaning forward and bending at the hips. Still no legs
5 Cal Row full body
Partner B
5 PVC pass threws
5 PVC OHS
5 # plate arm raises
15 Mountain climbers
5 supermans
5 hallow rocks
-then-
Soldier walks
Quad pull / toe touch
Knee tucks
Butt kicks
cherry pickers
Warm-up (No Measure)
Partner Warmup
2 Rounds
Partner A (row progression)
5 Cal Row only arms, legs stay straight, tight back, good posture no leaning forward or bending at the hips
5 Cal Row arms with leaning forward and bending at the hips. Still no legs
5 Cal Row full body
Partner B
5 PVC pass threws
5 PVC OHS
5 # plate arm raises
15 Mountain climbers
5 supermans
5 hallow rocks
-then-
Soldier walks
Quad pull / toe touch
Knee tucks
Butt kicks
cherry pickers
Metcon
Metcon (3 Rounds for reps)
AMRAP 4:
2 Power Snatches (135/95)
4 Overhead Squats (135/95)
16/12 Calorie Row
Rest 4 minutes
AMRAP 4:
2 Power Snatches (135/95)
4 Overhead Squats (135/95)
16/12 Calorie Row
Rest 4 minutes
AMRAP 4:
2 Power Snatches (135/95)
4 Overhead Squats (135/95)
16/12 Calorie Row
RX 95/65
7/11/18
CrossFit Allegiance – CrossFit
Warm-up (No Measure)
2 Rounds of:
Partner A
200m Row
200m Run
10/8 Cal Bike
Partner B
10 Hallow rocks
15 Sit-ups
20 Mountain climbers
:30 sec plank
-then-
Quad pull
Knee tuck
Cherry pickers
Butt kicks
Metcon
Metcon (Time)
For Time:
3 Rounds
400m Run
10 Clean and Jerks (135/95)
3 Rope Climbs
20 Burpees
RX 115/80
In place of rope Climbs 10 pull-ups
7/10/18
CrossFit Allegiance – CrossFit
Happy Birthday Patrick M!
Weightlifting
Front Squat (Build to a heavy single (Baseline test))
Gymnastics
Strict HSPU baseline 2018 (AMRAP – Reps)
Max Strict HSPU (baseline test)
If you don’t have HSPU put what you need under your head and make note of it to progressively reduce.
Metcon
Metcon (4 Rounds for reps)
4 Rounds:
1 Minute – Front Rack DB Step Back Lunges (50’s/35’s)
1 Minute – Rest
1 Minute – DU
1 Minute – Rest
1 Minute – Calorie Bike
1 Minute – Rest
