WOD
2/24/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Team of 3
400 Meter Run
63 Front Squats (115/80)
63 Burpees
400 Meter Run
45 Front Squats (115/80)
45 Burpees
400 Meter Run
27 Front Squats (115/80)
27 Burpees
400 Meter Run
RX 95/65
2/23/18
CrossFit Allegiance – CrossFit
Friday night lights will be from 5pm – whenever. Bring a chair, a snack and a cooler.
Metcon
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
Crossfit Games Open 18.1 Teens (Ages 14-15) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-Bar
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
Crossfit Games Open 18.1 Masters (55+) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-Bar
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
Crossfit Games Open 18.1 Masters Scaled (55+) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Sit-ups
10 Dumbbell Hang C&J 20/10 lb
14/12-Cal Row
Crossfit Games Open 18.1 Teens Scaled (Ages 14-15) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Hanging Knee Raises
10 Dumbbell Hang C&J 20/10 lb
14/12-Cal Row
2/12/17
CrossFit Allegiance – CrossFit
If you signed up for the CrossFit Open Check your email for info on our 5 week challenge. Also, if you want to see our first Open workout announced and then performed by the pro’s get on your computer by 8pm tonight and go to
https://games.crossfit.com/article/2018-reebok-crossfit-games-season-schedule/open
Metcon
Metcon (AMRAP – Reps)
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.
We don’t improve our technique with a high heart rate–that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump.
When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Coaches will have suggestions if needed.
2/21/18
CrossFit Allegiance – CrossFit
Here is our Open Crew for CrossFit Allegiance
Teams will be set up tonight. Thank you for signing up and being a part of this fun 5 week adventure we are about to have.
Captains are Frankie, Shannon and Amy
FRANKIE GONZALEZ JR
SCOTT BENNETT
DANE SONNENBERG
MALACHI MCQUIEN
LANNY NATOLI
STACEY NANCE
KATHERINE POWELL
GREGORY POWELL
JENN WARCOLA
CAMBELL VANDER HAAR
JILL OLINGER
DARIUS NOURI
JASON DENIS
JOSH ROBERTS
AMY PLONK
SHANNON FICHTER
NIKKI STEWART
JASON LEACH
MELISSA WOODS
TRENT GREENE
BRENT MILLER
JOHN QUILLA
JOEY QUILLA
ALYSON DENIS
NANCY TREADGOLD
EMMA FITZSIMMONS
DONNIE STEWART
MELISSA LIMA
KELLY NOURI
JAY PARKHURST
MADISON MARTIN
DEREK HALFORD
ADRIANNE GLEZEN
TOM COLLINS
RHONDA HALFORD
JENNIFER PRIDMORE
ELI JOY
NEIL GLEZEN
JENNIFER TAYLOR
BRUCE MUIR
COLBY WOLLAK
ERIC OLINGER
SO FAR WE HAVE A TOTAL OF 42 MEMBERS
Weightlifting
Overhead Squat (Build to a heavy set of 3 (off the rack))
Metcon
Metcon (AMRAP – Reps)
AMRAP 3
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)
rest 3 minutes
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)
rest 3 minutes
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)
rest 3 minutes
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)
ADV RX as written
RX 45/35, 75/55, 95/65 ,115/80
Optional Extra Strength Work
Squat Snatch
On the Minute x 9 (3 Rounds)
Minute 1 – 3 Reps @ 70%
Minute 2 – 2 Reps @ 75%
Minute 3 – 1 Rep @ 80%
2/20/18
CrossFit Allegiance – CrossFit
We still need 2 more team captains. We just need you to communicate with your team each week.
Metcon
Metcon (AMRAP – Rounds and Reps)
Cash in 3 min on Bike
Then
AMRAP x 12 min:
15 Hang Power Cleans (135/95)
15 Chest to Bar Pull-Ups
60 Double Unders
*Add your Cal on the bike to your reps
ADV RX as written
RX 115/75
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 min:
3 Cal Row + 3 Kipping HSPU
6 Cal Row + 6 Kipping HSPU
9 Cal Row + 9 Kipping HSPU
Continue to add (3) repetitions per round until cap.
ADV RX as written
RX Push-press 95/65
2/19/18
CrossFit Allegiance – CrossFit
If you haven’t already please sign up for the Open the link is below. There is a scaled division and RX division. We highly recommend everyone giving it a try. We are all in it together and the more members that sign up the more fun it is.
https://games.crossfit.com
Also if you would like to help judge the link to take the judges online corse is below. It cost $10 and anyone can do it. It is everything you all know. Your help is needed. Thank you!
https://oc.crossfit.com/course?id=13
New You Challenge starts Wednesday. Weigh in by Tuesday and put your name on the whiteboard.
Our CFA Open team is growing 🙂
Oh yeah, they took the plunge!
Weightlifting
Back Squat
1×7 @ 70%
1×5 @ 75%
3×3 @ 80%
Metcon
Metcon (AMRAP – Reps)
AMRAP x 7min: WB (20/14#)
On the Minute: 5 Deadlifts (225/155)
Score is total Wallballs
Start with Deadlifts then go to Wallballs
ADV RX as written
RX 195/135
Fitness 155/105
Extra Gymnastics Work
Metcon (No Measure)
Ring MU
4 Sets of 50% of Max Set
Rest as needed between
2/17/18
CrossFit Allegiance – CrossFit
If you would like to take the judges corse to help judge our members doing their open workouts it cost $10 and anyone can do it. The link is
https://oc.crossfit.com/course?id=13
Metcon
Metcon (AMRAP – Reps)
Team of 2:
3 Rounds:
400m Run
40 Snatches (95/65)
40 Pull-ups
ADV RX as written
RX 75/55
Please don’t drop bars from overhead
2/16/18
CrossFit Allegiance – CrossFit
https://games.crossfit.com/ It starts Feb 22 cost $20
Weightlifting
Clean and Jerk (Build to a heavy single)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
50 Lateral Barbell Burpees
100 DU
30 Clusters (115/80)
ADV RX as Written
RX 95/65
Extra Gymnastics Work
Metcon (No Measure)
5 Rounds of a 1:00 Window:
15 GHD Sit-ups
5 Kipping HSPU
2/15/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
50 Walking Lunges
50 Sit-ups
200m Run
rest 5 minutes
25 Dumbbell Walking Lunge (50’s/35’s)
50 Sit-ups
200m Run
rest 5 minutes
50 Walking Lunges
50 Sit-ups
200m Run
ADV RX as written
RX 35/20# DB is the only change
2/14/18
CrossFit Allegiance – CrossFit
Weightlifting
Overhead Squat (Build to a heavy set of 10)
Metcon
Metcon (AMRAP – Rounds and Reps)
ADV RX
AMRAP 18:
18/12 Calorie Bike
15 Wallballs (20/14)
12 Dumbbell Snatches (50/35)
9 T2B
RX
AMRAP 18:
18/12 Calorie Bike
15 Wallballs (20/14)
12 Dumbbell Snatches (35/25)
9 T2B
