1/30/18

CrossFit Allegiance – CrossFit

Metcon

Foul Shot (AMRAP – Reps)

Partner WOD

2 Rounds for Reps:

Min 1 Max Bar MU

Min 2 Max Burpee slam-ball throws over pull-up bar (60/45#) (8’/7′)

*This is a partner WOD. Reps can be split however needed.

*ADV RX as written

*RX will do KBS 24/16kg in place of Pull-ups and Slamball 45/30# (8/7′)

*Pull-ups are worth 2 points and KBS are worth 1 point

*If you miss throw the ball you always need to do a burpee before you attempt another throw.

*You can pick the ball up on your way up from the burpee.

*Please do the WOD as written.

*I am trying to work any kinks out for our competition.
RX has to choose one movement for their team. Either both can do pull-ups or both do KBS.

ADV RX has to do MU

*Split reps however needed.

** I meant to say RX will do pull-ups or KBS in place of MU, but PU are 2 points and KBS 1 point each.

Metcon

Clean-olicious (AMRAP – Rounds and Reps)

Partner

AMRAP x 9 min

3 Cleans

15 Wallballs 20/14# (10/9′)

ADV RX

Male 135 – 155 – 185 – 205 – 225 then max reps with the remainder of time at 255

Female 95 – 105 – 115 – 125 – 135 then max reps with the remainder of time at 155

ADV RX Mens plates will be:

45×2, 10×4, 15×2, 25×2

Women’s will be:

25×2, 5’sx2, 10×2, 45×2

Scaled

Male 75 – 95 – 115 – 135 – 155 then max reps with remainder of time at 185

Female 55 – 65 – 75 – 95 – 105 then max reps with remainder of time at 115

Scaled Men’s plates:

15×4, 10×4, 35×2

Scaled Women’s plates:

10×2, 15×2, 5’sx2, 25×2

Wallballs 20/14# for everyone and 10’/9′ for everyone.

**Clean weight increases each full round

** A full round consists of Partner A does 3 cleans, 15 wall balls while the other partner (B) rests then the resting partner (B) does the same weight of 3 cleans, 15 wall balls repeating exactly what Partner A did.

**Once both partners have finished the round their weight increases as listed above.

**If A & B finishes all 5 rounds and have time remaining they have the opportunity to get max cleans and split reps however needed. RX men at 255 and RX women at 155, Scaled men at 185 and scaled women at 115.

**Max cleans in the remainder of time will be added to reps.

**Time will also be noted at the end of every round for a tie breaker
Please do this wod as written so I can work things out. Thank you!

1/29/18

CrossFit Allegiance – CrossFit

Happy belated Birthdat Hap!

Weightlifting

3 OHS + 1 Hang Squat Snatch + Squat Snatch (3 sets of one, Across)

3 sets of this complex

Warm up to the weight you will use for all 3 sets

Metcon

Metcon (Time)

4 Rounds:

60 Double Unders

30/21 Calorie Row

10 Snatches (135/95)

Adv RX as written

RX 115/75

1/27/18

CrossFit Allegiance – CrossFit

Metcon

Metcon (AMRAP – Reps)

2 Rounds for reps

1 min max bar MU

1 min max Burpees slamball throw over pull-up bar (60/40) (7’/8′)

ADV RX as written

RX each pull-up is worth 2 reps and KBS (24/16) are worth 1 rep.

If you miss a throw then start with the burpee again.

You can grab the ball on your way up from the burpee.

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 25:

300 sit-ups

200/150 Calorie Assault Bike

60 Clean and Jerks (115/80)

50 Clean and Jerks (135/95)

40 Clean and Jerks (155/105)

30 Clean and Jerks (185/135)

20 Clean and Jerks (205/145)

ADV RX as written

RX 95/65 115/80 135/95 155/105 185/135

1/26/18

CrossFit Allegiance – CrossFit

Happy Birthday Brandon!!!

Weightlifting

Power Snatch

On the Minute x 12 (3 Rounds)

Minute 1 – 3 Power Snatches @ 74%

Minute 2 – 2 Power Snatches @ 78%

Minute 3 – 1 Power Snatch @ 82%

Minute 4 – Rest

Metcon

Chip Shot (AMRAP – Rounds and Reps)

AMRAP 13:

70 DB Snatches (50/35)

60 Wallballs (20/14)

50/35 Calorie Row

40 Kipping Handstand Push-ups

ADV RX as written

RX Push-ups

Fitness Push-ups DB 35/20#

1/25/18

CrossFit Allegiance – CrossFit

Happy Birthday Stacy Speckman, Toni, & Jason!!!

Weightlifting

Sumo Deadlift (Heavy set of 3 TnG)

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 20:

7 Kettlebell Swings (24/16kg)

200m Run

10/7 Calorie Row

200m Run

Each partner does a full round then partner goes. 3rd athlete starts when partner in front of them leaves for their second run

1/24/18

CrossFit Allegiance – CrossFit

Metcon

Slap Happy (3 Rounds for reps)

AMRAP x 5:

Buy In: 100 Double Unders

12 Front Squats (95/65)

4 Burpee Box Jump Overs (24/20)

—rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

8 Front Squats (115/80)

4 Burpee Box Jump Overs (24/20)

—rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

4 Front Squats (135/95)

4 Burpee Box Jump Overs (24/20)

Accessory Work

Metcon (No Measure)

3 Sets:

12 Romanian Deadlifts

12 Dumbbell Rows (Each Side)

40 Banded Pull-Aparts

1/23/18

CrossFit Allegiance – CrossFit

Gymnastics

Metcon (AMRAP – Reps)

7 Rounds:

:20 Seconds Max Ring Muscle-ups

:40 Seconds Rest

ADV RX as written

RX C2B

Metcon

Metcon (Time)

Partner

4 Rounds:

42/30 Calorie Row

30 T2B

14 Clean and Jerks (155/105)

ADV RX as written

RX 135/95

Fitness 95/75

Extra work if you want an after WOD

Metcon (No Measure)

Nor for Time:

4 Sets:

7 Glute Ham Raises

14 Pausing Hip Extensions

21 GHD Sit-Ups

1/22/18

CrossFit Allegiance – CrossFit

If you plan to sign up for gymnastics clinic please do so ASAP. We need at least 10 people or it will get cancelled. Link is 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

Please write your name on the white board if you can help volunteer for Battle of the Lake II.
CFA outing this Sunday at Top Golf from 4-6pm $24 per person includes a buffet and 2 hours of golf. So far we have about 30 people going. Please bring me your money by tomorrow so I can book our spot.
If there is anyone still interested in competing at Battle of the Lake please let me know asap there are still a couple of scaled members looking for a partner.

Weightlifting

Back Squat

5 Reps @ 82%

2 Reps @ 87%

5 Reps @ 82%

2 Reps @ 90%

5 Reps @ 82%

2 Reps @ 93%

Doctor’s Orders (Time)

3 Rounds:

60 Air Squats

40 Calorie Row

20 Kipping Handstand Push-ups

ADV RX as written

RX strict Press 75/55

Optional Extra Strength Work

Snatch (3×1 complex every 1:30)

Every 1:30 Seconds x 3 Rounds @ 40%:

3 Power Snatch

2 Hang Squat Snatch

1 Squat Snatch

Hang Snatch

3×2 @ 70%

2×2 @ 75%

2×2 @ 80%

Low hang is just above floor, but not touching. Stand the bar tall, and lower to just above floor.

1/20/18

CrossFit Allegiance – CrossFit

Metcon

Metcon (Time)

Team of 3

150 Chest to Bar Pull-Ups

150 DB Snatches (50/35)

150 Calorie Assault Bike

75 Cleans & Jerks 135/95

ADV RX as written

RX Pull-up 115/75

1/19/18

CrossFit Allegiance – CrossFit

Weightlifting

Front Squat

3 Reps @ 82%

1 Rep @ 87%

3 Reps @ 82%

1 Rep @ 90%

3 Reps @ 82%

1 Rep @ 93%

Metcon

Metcon (Time)

For Time:

21 Cal Bike

21 Thrusters (95/65)

21/15 Cal Row

21 Hang Squat Cleans (95/65)

21 Burpees over Bar

21 Overhead Squats (95/65)

ADV RX as written

RX 75/55