WOD

No WOD available

2/21/17

CrossFit Allegiance – CrossFit

Happy Birthday Hillary!

Time is running out. Sign up for the open today:

https://games.crossfit.com/

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Metcon

Metcon (Time)

3 Rounds:

24 Cal Row

21 Hang Power Cleans (115/80)

18 Step-Back Lunges (115/80)

15 Over-the-Bar Burpees

Gymnastics

Metcon (Time)

6×12 Kipping HSPU

2 minute rest between sets

2/20/17

CrossFit Allegiance – CrossFit

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Weightlifting

Power Snatch (60%/2 65%/2 70%/2)

Snatch Pull (3×3 80%)

Metcon

Metcon (3 Rounds for reps)

AMRAP x 4min:

30 DU

15 Power Snatch (75/55#)

Rest 4:00

AMRAP 4:

30 DU

12 Power Snatch (95/65#)

Rest 4:00

AMRAP 4:

30 DU

9 Power Snatch (115/85#)
One time through but track reps separately for all 3 4min AMRAP

2/18/17

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Partner WOD

600m Run

50 pull-ups

100 push-ups

150 Air Squats

400m Run

40 pull-ups

80 push-ups

120 air squats

200m run

30 pull-ups

60 push-ups

90 air squats

100m Run

10 pull-ups

20 push-ups

30 air squats

***run together and split reps.

2/17/17

CrossFit Allegiance – CrossFit

The CrossFit Open is one week away. Sign up here and choose CrossFit Allegiance as your box:

https://games.crossfit.com/

Next Thursday night the 22nd we will watch the first CrossFit Open workout announcement at CFA (BYOB). We will also have our draft picks for teams. The way the draft will work is each athlete signed up will be put in the hat. We will choose 3 captains. Each captain will take turns pulling a name out of a hat.

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Weightlifting

Back Squat (3×3 70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

AMRAP x 20min:

75 Wallballs (20/14#)

60 Calorie Row

45 1-Arm KB Snatch (24/16kg)

30 C2B Pull-ups

Split reps

2/16/17

CrossFit Allegiance – CrossFit

Starting this Friday Yoga class every Friday at 10:30am. $5 per class.
So far we have 17 athletes signed up for the Open. If you haven’t signed up yet below is the link. It is $20
https://games.crossfit.com/article/2017-reebok-crossfit-games-season-schedule

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Metcon

Metcon (Time)

Partner WOD:

3 Rounds

20 Squat Clean Thrusters (135/95)

30 cal row

400 M run

ADV RX (155/105)

Skill

Metcon (No Measure)

EMOMx 10 minutes

Pick a skill to work on

2/15/17

CrossFit Allegiance – CrossFit

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Weightlifting

Clean and Jerk (60%/2 65%/2 70%/2)

Clean Pull (80% 3×3)

Metcon

Metcon (Time)

3 RFT

6 C2B

12 box jumps

6 pull-ups

ADV RX

3RFT:

6 Strict C2B

6 Kipping C2B

6 Bar MU

Optional Extra Strength Work

Metcon (Time)

For time:

50 Clean & Jerks 135/95

*EMOM: Complete 6 T2B – starting with the T2B

2/14/17

CrossFit Allegiance – Regional Athletes

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Weightlifting

Back Squat

(65%/3)3

Gymnastics Conditioning

4×9 Muscle-ups

Rest 1:00 between sets

2/14/17

CrossFit Allegiance – CrossFit

Sign up for the CrossFit Open here and choose CrossFit Allegiance as your box:
https://games.crossfit.com/

While we hit benchmark workouts throughout the year, the CrossFit Games Open is the time to see how we perform compared to other CrossFitters around the world.

WHAT IS THE CROSSFIT OPEN?
The Open is comprised of five workouts over five weeks. The workouts will be released every Thursday during the five weeks of the Open, and you can watch the live announcement of the workout on the CrossFit Games website.

The announcement will take place each week. After the workout is released, any athlete who has registered for the Open will have until 5 p.m. PT on the following Monday to submit their best score online.

WHAT IS THE PURPOSE OF THE CROSSFIT OPEN?
The Open is the first qualifying stage of the CrossFit Games. Any athlete who wants to compete at the Games must first make it through the Open in their region.
Most importantly, the Open will also give you some interesting data on your performance in the gym, which can be a guide for setting realistic goals for the following year.

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Metcon

Metcon (6 Rounds for reps)

EMOMx9:

Min 1: 5 Snatches 135/95#

Min 2: 5 Snatches

Min 3: Rest

Min 4: 5 Snatches

Min 5: Rest

Min 6: 9 Clean & Jerks135/95#

Min 7: 9 Clean & Jerks

Min 8: Rest

Min 9: 9 Clean & Jerks

ADV RX (165/115#)
One time through but in WODify you will score it as 6 Rounds for reps.

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

2/13/17

CrossFit Allegiance – CrossFit

Sign up for the CrossFit Open here and choose CrossFit Allegiance as your box:

https://games.crossfit.com/

We will host Friday Night Lights here again.

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Weightlifting

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

Snatch Pull (80% 3×3)

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Ladies: 35#

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