WOD
3/8/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Reps)
“Goat Day”
On the Minute x 20
Odd – Movement 1
Even – Movement 2
3/7/18
CrossFit Allegiance – CrossFit
Metcon
Four by Four (4 Rounds for reps)
ADV RX
EMOM x 16 (4 Rounds):
Minute 1: 7 Wallballs (20/14) + 7 C2B
Minute 2: 15 Box Jumps (24/20)
Minute 3: 7 Power Snatches + 7 Overhead Squats (95/65)
Minute 4: 15/12 Calorie Row
RX
Minute 1: 7 Wallballs (20/14) + 7 Pull-Ups
Minute 2: 15 Box Jumps (24/20)
Minute 3: 7 Power Snatches + 7 Overhead Squats (95/65)
Minute 4: 15/12 Calorie Row
Scaled:
Minute 1: 7 Wallballs (14/10) + 7 Pull-Ups
Minute 2: 15 Box Jumps (24/20)
Minute 3: 7 Power Snatches (65/45) + 7 Overhead Squats (65/45)
Minute 4: 15/12 Calorie Row
Each round is worth:
Male: 58
Female: 55
Optional Extra Strength Work
Metcon (Time)
800m Run
8 Clean and Jerks (185/125)
400m Run
4 Clean and Jerks (185/125)
200m Run
2 Power Clean and Jerks (185/125)
3/6/18
CrossFit Allegiance – CrossFit
Metcon
Under Pressure (Time)
ADV RX
For Time:
100-80-60-40-20: DU
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Deadlifts (155/105)
RX
100-80-60-40-20: Single Unders
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Deadlifts (105/75)
For Example R1 is 100 DU, 50 situps, 25 DL
Skill Work
Metcon (No Measure)
14 min Recovery Bike
Every 2 min Complete 1 Set of Kipping HSPUs (25-30% of Max Set)
use all the bikes if needed
RX Strict press 25-30% of 1RM
3/5/18
CrossFit Allegiance – CrossFit
Happy belated Birthday Amy!
Weightlifting
3- position Snatch
On the :90 Seconds x 6:
3-Position Snatch
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 (Time)
5 Rounds:
27 Air Squats
21/15 Calorie Row
15 Kettlebell Swings (24/16kg)
3/3/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
Team of 3
6 Rounds
200m run
21 HSPU
21 C2B
RX push press 95/65 and Pull-ups
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
