WOD

No WOD available

3/6/17

CrossFit Allegiance – CrossFit

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Weightlifting

Snatch (60%/2 65%/2 70%/2 75%/2 (80%/2))

Snatch Pull (85% 4×4)

Metcon

Metcon (AMRAP – Reps)

AMRAP 12:

Ascending Ladder…

3 Kettlebell Swings (24/16kg)

3 Goblet Squats (24/16kg)

3 Burpees

6 Kettlebell Swings

6 Goblet Squats

6 Burpees

… and so on, until time expires.

3/4/17

CrossFit Allegiance – CrossFit

Happy Birthday Amy!

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Metcon

Metcon (Time)

Partner WOD

4 Rounds:

Cash in 400m run

30 Wallballs (20/14#)

30 KB Swings (53/35#)

30 Box Jumps (24/20″)

30 Push Press (95/65#)

30 Calorie Row

Cash out 400m run

Run together and split reps

3/3/17

CrossFit Allegiance – CrossFit

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Metcon

RX: CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

scale: CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

55+: CrossFit Games Open 17.2 Masters 55+ (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chest-to-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between toes-to-bars and chest-to-bar pull-ups every 2 rounds

14-15: CrossFit Games Open 17.2 Teens 14-15 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

Boys: 35-lb. dumbbells

Girls: 20-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

3/2/17

CrossFit Allegiance – CrossFit

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Metcon

Metcon (10 Rounds for reps)

“Goat Day”

EMOMx 20:

Odd Min: Movement 1

Even Min: Movement 2

3/1/17

CrossFit Allegiance – CrossFit

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Metcon

Weightlifting

Clean and Jerk

60%/2

65%/2

70%/2

75% 2×2

Clean Pull (80% 4×4)

Metcon (2 Rounds for reps)

AMRAP 6:

42 Double-unders

30 Wallballs (20/14#)

18 T2B

Rest 5 mins

AMRAP 6:

21 Double-unders

15 Wallballs (20/14#)

9 T2B

2/28/17

CrossFit Allegiance – CrossFit

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Weightlifting

Shoulder Press (3×8 Strict Press @ 60% of 1 RM)

Metcon

Metcon (4 Rounds for reps)

EMOMx8:

Odd: 15/12 Cal Bike

Even: 30 Sit-ups

This is an active recovery day. Our schedule will be as follows…. work hard Monday, Active recovery Tuesday, work hard Wednesday, Skill on Thursday, Open WOD Friday, Workout Saturday, Rest Sunday with practice runs for a redo Monday if needed.
Each round is worth 45/42

Front Squat (3×3 Pausing @ 60% or 1RM)

2/27/17

CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat (80% 4×4)

Metcon

Metcon (Time)

4RFT:

15 OHS 95/65#

12 Pull-ups

Directly into:

4RFT:

15 Calorie Row

12 Ring Dips

ADV RX (115/85#) & (C2B)

2/25/17

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

4 Rounds

400m run

12 T2B

Scaled:

25 sit-ups

2/24/17

CrossFit Allegiance – CrossFit

Happy Birthday Melissa!

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Metcon

Rx: CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Scale: CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

CrossFit Games Open 17.1 Teens 14-15 (Time)

For Time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

Boys: 35-lb. dumbbell / 24-in. box

Girls: 20-lb. dumbbell / 20-in. box

Time cap: 20 minutes

14-15: CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

55+: CrossFit Games Open 17.1 Masters 55+ (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 24-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

2/23/17

CrossFit Allegiance – CrossFit

This is the last night to sign up for the open. Also we are not going to have the draft tomorrow. I will just post the teams on the whiteboard Thursday evening and on WODify. The first Open workout will be our WOD for Friday. Anyone signed up for the open that cannot make it to Friday night lights will have the opportunity to come to any class during the day and will have a judge assigned to them. Friday night lights will start at 5:00pm and run until needed. We will have several judges to run a couple of different heats. If you are unable to get your workout in on Friday it is up to you to find a judge who can make time for you and come in on their Saturday or Sunday and judge you. I will have a list of our judges on the whiteboard as well. You will have your last chance to do the workout on Monday before 5pm. Please do not wait until the last minute because it does not allow me enough time to log in and approve your score. For those of you who are doing this for the first time we will explain how to log your scores and how it all works on Friday. This weeks prizes will go to the team that has the most points to win the WOD. Next week will be a new theme.

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Metcon

Metcon (No Measure)

“Goat Day”

EMOMx 20:

Odd Min: Movement 1

Even Min: Movement 2
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. Choose two “Goats” to work on, and we’ll alternate between them on each minute.

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