WOD

No WOD available

2/13/18

CrossFit Allegiance – CrossFit

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What is the CrossFit Open. Sign up today at: https://games.crossfit.com/

Gymnastics

Metcon (AMRAP – Reps)

4 Rounds (total of 8 minutes)

Every Other Minute – :30 Sec Max HSPU

Push Press (5×3 across)

Alternate for HSPU

Metcon

Metcon (Time)

Partner WOD

100/70 Calorie Row

80 Kettlebell Swings (32/24kg)

60 Push Jerks (135/95)

80 Kettlebell Swings (32/24kg)

100/70 Calorie Row

ADV RX as written

RX 115/75

Extra work if you want an after WOD

Metcon (No Measure)

Not For Time:

27-21-15-9

GHD Sit-Ups

Empty Barbell Good Mornings

2/12/18

CrossFit Allegiance – CrossFit

Congratulations to everyone that competed. We had some pretty awesome moments all around. Everyone did amazing and pushed themselves to their limit. We hope you all had fun. Thank you to all of our Sponsors and Volunteers. We couldn’t do this without you. We have an amazing community. You should all be really proud of yourselves and proud of the support and togetherness you’ve all created. We rocked it with 7 teams on the Podium and 4 of those were 1st place.
Leslie thank you for all your time and help and support.

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Weightlifting

Front Squat (10×1 across)

1 Rep On the Minute x 10

2 Second Pause in Bottom

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Extra Gymnastics Work

Metcon (Time)

For Time:

100 Double Unders

10 Bar Muscle Ups

80 Double Unders

8 Bar Muscle Ups

60 Double Unders

6 Bar Muscle Ups

40 Double Unders

4 Bar Muscle Ups

20 Double Unders

2 Bar Muscle Ups

ADV as written

RX C2B


Scaled Female


Scaled Male


RX Male


RX Female


Co-ed Scaled


RX Co-ed

2/9/18

CrossFit Allegiance – CrossFit

NO OPEN GYM TODAY. We will be setting up for Battle of the Lake. : ) Sorry for the inconvenience.
Volunteers we will see you at 6:30am Saturday. Our members can park at the Eye Dr. next door or in the BACK parking lot of the Pediatrician. Our driveway will be closed.
**Athletes competing Saturday if you are able to check in Friday please do so. It makes it much easier on us in the morning.

Weightlifting

Clean complex (On the :90 Seconds x 7: ACROSS)

Power Clean + Hang Squat Clean + Front Squat

Metcon

Metcon (Time)

ADV RX

5 Rounds

200m Run

40 DU

2 Rounds of “Cindy”

RX

5 Rounds

200m Run

30 DU

2 Rounds of “Cindy”

Performance

5 Rounds

200m Run

60 Single Unders

2 Rounds of “Cindy”

1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats

2/8/17

CrossFit Allegiance – CrossFit

Happy Birthday Dustin!

Metcon

Metcon (AMRAP – Reps)

5 Rounds

1 Minute Bike Calories

1 Minute Rest

1 Minute Calorie Row

1 Minute Rest

1 Minute GHD sit-ups

1 Minute Rest

1/7/18

CrossFit Allegiance – CrossFit

Weightlifting

Thruster

Build to a Heavy Set of 3 from Rack

No Jerk

Metcon

Metcon (Time)

Partner WOD

10 Rounds:

20/15 Calorie Row

10 Thrusters (115/80)

Each person does 5 rounds for a total of 10 rounds. Athlete A rows and Athlete B can start rowing as soon as A physically starts their Thrusters. They cannot start while A is resting.

RX 95/65

Extra Gymnastics Work

Metcon (7 Rounds for reps)

Every :90 Seconds x 7 Sets:

7 T2B

7 Burpee Box Jump Overs (24/20)

2/6/18

CrossFit Allegiance – CrossFit

Gymnastics

Metcon (AMRAP – Reps)

AMRAP 3: Strict HSPU

Rest 1:00

AMRAP 3: Strict HSPU

Rest 1:00

AMRAP 3: Strict HSPU

ADV RX as written

RX Kipping HSPU

Metcon

Metcon (Time)

Team of 3

72 Box Jump Overs

63/48 Cal Row

36 Cleans 135/95

63 Box Jump Overs

54/42 Cal Row

28 Cleans 155/105

54 Box Jump Overs

45/36 Cal Row

18 Cleans 185/135

45 Box Jump Overs

36/30 Cal Row

9 Cleans 205/145

ADV RX as written

RX 75/55, 95/75, 135/95, 155/105

2/5/18

CrossFit Allegiance – CrossFit

Happy Birthday Alyson K and Jonathan.
Battle of the Lake is this Saturday. We need all the help we can get. If you haven’t already please let us know if you can be there to help. Volunteers will need to be there at 6:30am to go over everyone’s role and all the WOD standards. You guys are the most important part of the day. Thank you all who signed up to compete and challenge yourself. You are the reason we do this competition. It’s great to see everyone practicing.

Weightlifting

Snatch

3 Rounds Every 1:30

2 Pausing Overhead Squats

2 Snatch Balances

2 High Hang Squat Snatches

Performed at 40%

Weightlifting

Back Squat

Build to a Moderately Heavy Single

Followed by:

2×2 @ 90%

2×4 @ 84%

1×10 @ 75%

Metcon

Metcon (Time)

9-15-21:

Barbell-Facing Burpees

Overhead Squats (95/65)

ADV RX as written

RX 75/55

2/2/18

CrossFit Allegiance – CrossFit

No class this Saturday. We have the Gymnastics Clinic from 9-11am. You can still sign up on line or you have the option of showing up the day of with $45. **It makes it easier for the instructor if you sign up ahead of time.

Metcon

Open Test 1 (AMRAP – Rounds and Reps)

AMRAPx20min:

50 WB

50 DU

40 Box Jumps (24/20)

40 T2B

30 C2B

30 Burpees

20 Power Cleans (145/100)

20 Jerks (145/100)

10 Power Snatch (145/100)

10 Muscle-Ups

2/1/18

CrossFit Allegiance – CrossFit

No class this Saturday. We have the Gymnastics Clinic from 9-11am. You can still sign up on line or you have the option of showing up the day of with $45. **It makes it easier for the instructor if you sign up ahead of time.

Metcon

Metcon (Time)

Partner WOD For Time:

60/40 Calorie Bike

100 Dumbbell Lunges (50’s/35’s)

100 Sit-ups

100 Dumbbell Lunges (50’s/35’s)

100 sit–ups

100 Hang Cleans 115/80

ADV RX as written

RX DB 35/25 Cleans 95/75

*Split reps however needed

*Each lung counts as a rep.

1/31/18

CrossFit Allegiance – CrossFit

Metcon

Battle of the lake II WOD #3 (Time)

12 Min Time Cap

Battle of the Lake WOD #3

18 Snatches 115/80

18 Thrusters 115/80

18 Box jump overs

12 Snatches 135/95

12 Thrusters 135/95

12 Box jump overs

6 Snatches 155/105

6 Thrusters 155/105

6 Box jump overs

Scaled: 75/55, 95/65, 115/75

OR Possibly 45/35, 75/55, 95/65

* Split reps however needed*

If you are going to do scaled in the competition please do scaled for this WOD. I am trying to figure out weights and times.

Metcon

Jump Around (AMRAP – Rounds and Reps)

Battle of the Lake

Partner WOD #2

10 min AMRAP

60 burpees over the rower

60 cal row

60 T2B

60 DU

Scaled

60 burpees over the rower

60 cal row

100 Knee ups

90 Singles

***Teams go back to burpees if they complete DU.

***One person working at a time

***Split reps however needed
***NOTE: IT is 120 knee ups for the competition and for this WOD. I just reposted this bench mark so if anyone had data they could see what they did last time.

***It is also 120 singles or 60 DU

***Scaled teams only, You can do T2B and If you choose T2B and make it through 60 T2B then you get a 30 second Bonus.

***This WOD is called Double Dribble for the competition

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