WOD
1/18/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2:
AMRAP 20:
3 KBS, 3 Box Jump Overs, 3 Wallballs
6 KBS, 6 Box Jump Overs, 6 Wallballs
9 KBS, 9 Box Jump Overs, 9 Wallballs
…..
KBS: (24/16kg)
Box Jump Overs (24/20″)
Wallballs (20/14#)
Partners alternate full rounds. Partner 1 will do 3-3-3, then Partner 2 will do 3-3-3 and so on.
1/17/18
CrossFit Allegiance – CrossFit
Yes we are open.
Weightlifting
Deadlift (Work up to heavy set of 3)
Metcon
Blake (AMRAP – Rounds and Reps)
“Blake”
AMRAP 20:
1 Dead Lift, 405/285
10 TTB
15 Bar Facing Burpees
*Scaled (315/205#)
1/16/18
CrossFit Allegiance – CrossFit
Happy Birthday Eric and Lauren!
Warm-up
Warm up (No Measure)
3 rounds
15 Jumping jacks
10 supermans with PVC
10 PVC pass thu’s
5 hallow rocks
5 air squats
3 Burpees
-then-
5 # plate exercises
Metcon
Metcon (AMRAP – Reps)
ADV RX
3 Rounds of:
Station 1: 35/25 Calorie Row
Station 2: 2 min Rest
Station 3: 20 T2B
Station 4: 2 min Rest
Station 5: 2 legless rope climbs
Station 6: 2 min Rest
Station 7:: AMRAP sled push 90/45 *down and back is 2 reps
Station 8: 2 min Rest
RX
3 Rounds of:
Station 1: 30/20 Cal Row
Station 2: 2 min Rest
Station 3: 15 T2B
Station 4: 2 min Rest
Station 5: 3 rope climbs or 6 strict pull-ups
Station 6: 2 min Rest
Station 7: AMRAP sled push 90/45
Station 8: 2 min Rest
*each station is 2 min
* legless rope Climbs start in the seated position and climb to the grey mark on the rope.
*max 3 people per station
* no turning the sleds
*Score is total reps on Sleds
*If you can’t get all the reps in at each station just don’t click Adv Rx or Rx.
Some scaling options are
T2B- knee ups or sit-ups
Rope Climbs or pull-ups or ring rows
1/15/18
CrossFit Allegiance – CrossFit
Thank you to everyone who has signed up for our Battle of the Lake competition. We work really hard everyday and we put a lot of time and effort into our programming. We try to support and motivate you. We hope this competition gives you something to shoot for and have some fun putting your hard work to use. We have only one RX team representing us. I have to say it’s very disappointing to host a competition and have only one RX team in it knowing we have several really awesome RX athletes who are very capable. Please reconsider your decision and sign up. Thank you!
Weightlifting
Back Squat
5 Reps @ 82%
2 Reps @ 85%
5 Reps @ 82%
2 Reps @ 88%
5 Reps @ 82%
2 Reps @ 91%
Metcon
Metcon (Time)
21 C2B
50 DU
21 Thrusters 115/75
15 C2B
50 DU
15 Clusters 115/75
9 C2B
50 DU
9 OHS 115/75
ADV RX as written
RX 95/65 Pull-ups DU 30
Fitness 75/55 PU or RR DU 30
1/13/18
CrossFit Allegiance – CrossFit
Happy Birthday Leslie!
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 3
AMRAP 25:
45/30 Cal Row
30 DB snatches 50/35
30 C2B
30 Burpees
30 Hang Cleans (135/95)
30 Push Jerks (135/95)
30 Clusters (135/95)
RX DB (35/20) Bar (115/80)(Pullups)
1/12/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Reps)
Teams of 3:
2 Rounds
3 Min: Max Deadlift 135/95
3 Min: Max Bench press 135/95
3 Min: Max Cal Bike
Adv RX as written
RX 95/65
*20 sec transition time between stations*
*2 teams of 3 at each station*
Please take note that even in a small class it is one piece of equipment per team to even the playing field for busy classes. Transition time effects scores.
1/11/18
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat
3 Reps @ 80%
1 Rep @ 85%
3 Reps @ 80%
1 Rep @ 88%
3 Reps @ 80%
1 Rep @ 91%
Metcon
Metcon (5 Rounds for reps)
5 Rounds:
Max Strict Press (2/3 Bodyweight)
Max Strict Pull-Ups
Rest 3:00 between rounds
Extra work if you want an after WOD
Metcon (No Measure)
On the Minute x 12 (3 Rounds)
Minute 1 – 21/16 Calorie Row
Minute 2 – 18/14 Calorie Row
Minute 3 – 15/12 Calorie Row
Minute 4 – Rest
1/10/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
RX
For Time:
100 Double Unders
50 Abmat Sit-ups
25 Slamball Squat Cleans (30/20#)
80 Double Unders
40 Abmat Sit-ups
20 Slamball Squat Cleans (30/20#)
60 Double Unders
30 Abmat Sit-ups
15 Slamball Squat Cleans (30/20#)
40 Double Unders
20 Abmat Sit-ups
10 Slamball Squat Cleans (30/20#)
20 Double Unders
10 Abmat Sit-ups
5 Slamball Squat Cleans (30/20#)
Fitness
For time:
200 Single Unders
50 Abmat Sit-ups
25 Wallball Squat Cleans (20/14)
160 Single Unders
40 Abmat Sit-ups
20 Wallball Squat Cleans (20/14)
120 Single Unders
30 Abmat Sit-ups
15 Wallball Squat Cleans (20/14)
80 Single Unders
20 Abmat Sit-ups
10 Wallball Squat Cleans (20/14)
40 Single Unders
10 Abmat Sit-ups
5 Wallball Squat Cleans (20/14)
Extra Gymnastics Work
Metcon (5 Rounds for reps)
5 Rounds
1:30 Light Bike
:30 Seconds Max Reps Bar MU
ADV RX as written
RX: C2B
Fitness: Pullups
1/9/18
CrossFit Allegiance – CrossFit
Please make sure you’re always signing up for class. It is very helpful for coaches and other members for many reasons. 5:30am and 6:30am people please make sure you sign up for class by 10:00 PM. Thank you!
Weightlifting
Hang Squat Snatch
6 Sets:
3 Hang Squat Snatches
Set #1 – 70%x3
Set #2 – 72%x3
Set #3 – 74%x3
Set #4 – 76%x3
Set #5 – 78%x3
Set #6 – 80%x3
Metcon
Power Wheels (3 Rounds for reps)
AMRAP 3:
15/12 Calorie Row
12 Power Snatches (95/65)
Rest 3:00
AMRAP 3:
15/12 Calorie Row
8 Power Snatches (115/80)
Rest 3:00
AMRAP 3:
15/12 Calorie Row
4 Power Snatches (135/95)
ADV RX as written
RX 75/55 95/65 115/75
Fitness 45/35 65/45 85/55
1/8/18
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (1×2 89%)
5 Reps @ 80%
2 Reps @ 83%
5 Reps @ 80%
2 Reps @ 86%
5 Reps @ 80%
2 Rep @ 89%
Metcon
Dirty Thirty (Time)
30 Box Jumps (24″/20″)
30 C2B
30 KBS (24/16kg)
30 T2B
30 Push Presses (115/80)
30 Deadlifts (115/80)
30 Wallballs (20/14)
30 Burpees
30 Double-Unders