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

1/10/18

CrossFit Allegiance – CrossFit

Metcon

Metcon (Time)

RX

For Time:

100 Double Unders

50 Abmat Sit-ups

25 Slamball Squat Cleans (30/20#)

80 Double Unders

40 Abmat Sit-ups

20 Slamball Squat Cleans (30/20#)

60 Double Unders

30 Abmat Sit-ups

15 Slamball Squat Cleans (30/20#)

40 Double Unders

20 Abmat Sit-ups

10 Slamball Squat Cleans (30/20#)

20 Double Unders

10 Abmat Sit-ups

5 Slamball Squat Cleans (30/20#)

Fitness

For time:

200 Single Unders

50 Abmat Sit-ups

25 Wallball Squat Cleans (20/14)

160 Single Unders

40 Abmat Sit-ups

20 Wallball Squat Cleans (20/14)

120 Single Unders

30 Abmat Sit-ups

15 Wallball Squat Cleans (20/14)

80 Single Unders

20 Abmat Sit-ups

10 Wallball Squat Cleans (20/14)

40 Single Unders

10 Abmat Sit-ups

5 Wallball Squat Cleans (20/14)

Extra Gymnastics Work

Metcon (5 Rounds for reps)

5 Rounds

1:30 Light Bike

:30 Seconds Max Reps Bar MU

ADV RX as written

RX: C2B

Fitness: Pullups

1/9/18

CrossFit Allegiance – CrossFit

Please make sure you’re always signing up for class. It is very helpful for coaches and other members for many reasons. 5:30am and 6:30am people please make sure you sign up for class by 10:00 PM. Thank you!

Weightlifting

Hang Squat Snatch

6 Sets:

3 Hang Squat Snatches

Set #1 – 70%x3

Set #2 – 72%x3

Set #3 – 74%x3

Set #4 – 76%x3

Set #5 – 78%x3

Set #6 – 80%x3

Metcon

Power Wheels (3 Rounds for reps)

AMRAP 3:

15/12 Calorie Row

12 Power Snatches (95/65)

Rest 3:00

AMRAP 3:

15/12 Calorie Row

8 Power Snatches (115/80)

Rest 3:00

AMRAP 3:

15/12 Calorie Row

4 Power Snatches (135/95)

ADV RX as written

RX 75/55 95/65 115/75

Fitness 45/35 65/45 85/55

1/8/18

CrossFit Allegiance – CrossFit

Weightlifting

Back Squat (1×2 89%)

5 Reps @ 80%

2 Reps @ 83%

5 Reps @ 80%

2 Reps @ 86%

5 Reps @ 80%

2 Rep @ 89%

Metcon

Dirty Thirty (Time)

30 Box Jumps (24″/20″)

30 C2B

30 KBS (24/16kg)

30 T2B

30 Push Presses (115/80)

30 Deadlifts (115/80)

30 Wallballs (20/14)

30 Burpees

30 Double-Unders

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)