WOD
10/30/17
CrossFit Allegiance – CrossFit
Gymnastics
Metcon (AMRAP – Reps)
2 Rounds:
45% of Max Unbroken Muscle-ups
35% of Max Unbroken Muscle-ups
25% of Max Unbroken Muscle-ups
*Rest as little as needed between unbroken sets, and rest 2:00 between rounds.
Scaled: Skill work
Metcon
Metcon (Time)
For Time:
15-12-9
Calorie Row
Power Snatch (95/65)
directly into…
15-12-9
Calorie Row
Clean and Jerks (95/65)
RX 75/55
Extra work if you want an after WOD
Weightlifting
Squat Snatch
On the Minute x 12 (3 Rounds):
Minute 1 – 3 Reps @ 74%
Minute 2 – 2 Reps @ 79%
Minute 3 – 1 Rep @ 84%
Minute 4 – Rest
Back Squat
2 Rounds:
5 Reps @ 80%
3 Reps @ 84%
1 Rep @ 88%
Rest 2:00 between each set of squats
10/28/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Team of 2:
3,000m Row
120 Goblet Squats
160 Deadlifts
80 Push Jerks
ADV RX 135/95 24/16kg
RX 95/65 24/16kg
**Break up your rounds and reps however you wish in any order you wish**
Happy Halloween 2017
CrossFit Allegiance – CrossFit
Metcon
WOD 1: Metcon (Time)
Athlete A over the bar Burpee’s
Athlete B Dead Lift
Athlete C hang cleans
Athlete D Row
ADV RX 135/95
RX 115/65
Scaled 95/55
21-15-9
Athlete A finishes 21 reps, athlete B finishes 21 reps, athelete C finishes 21 reps, athelete D finishes 21, etc….. for 15 and 9
WOD 2: Metcon (2 Rounds for reps)
8 min AMRAP:
Pull ups
T2B
KBS
Snatches
AMRAP x 4
Pull-ups
Snatches 95/65
—Directly into—
AMRAP x 4
T2B
KBS 32/24kg
1st 4 min AMRAP:
2 athletes are working on pull-ups while 2 athletes are working on snatches. One working at a time within your group. But both groups can be working at the same time. You can switch back and forth with your same partner but you can’t change movements with in the 4 min AMRAP.
2nd 4 min AMRAP:
Any 2 athletes can now work together on T2B and the other 2 work on KBS. Same rules apply as 1st 4 min AMRAP.
ADV RX as written
RX 24/16kg & 75/55
Scaled 45/35
WOD 3: Metcon (Time)
For time:
400m Run
200 Step-ups or jumps
200 Wall balls
Only 2 athletes have to run. Start when the last athlete comes in.
Two people working at a time on separate movements. Switch back and forth between movements however needed and split reps however needed.
ADV RX 20/14 9ft/10ft
RX 20/14 8ft/10ft
Both 24/20″
Happy Birthday Derrick L and Julia S!
CrossFit Allegiance – CrossFit
Metcon
Ball Hogs (AMRAP – Rounds and Reps)
Team of 2
AMRAP 15:
Teams of 2:
3 WB (20/14)
3 KBS (24/16kg)
3 Calorie Row
Next round is 6’s, then 9’s, etc…
Partners complete full rounds
10/25/17
CrossFit Allegiance – CrossFit
We are only a couple of days away from our annual Halloween Event. Please plan to join us in the afternoon for trunk or treating with the kids at 5pm in our parking lot. If you are interested you can decorate your trunk and have treats and snacks for the kids. Please stay for your drink of choice and hang out and get to know all of our members. We will provide a cooler with some drinks and a table with some snacks. Feel free to pack your own cooler, a chair and share a snack. We hope everyone can make it and enjoy a big community get together this Friday night.
Metcon
Four Wheeler (Time)
2 Rounds:
400m Run
21/15 Calorie Bike
12 Squat Cleans (135/95)
RX 115/80
Barbell conditioning
Metcon (Time)
2 Rounds:
10 Power Cleans (185/135)
10 Front Squats (185/135)
10 Push Jerks (185/135)
Rest 2:00
RX 155/105
Metcon
Double Trouble (AMRAP – Reps)
AMRAP x 2:
DU
10/24/17
CrossFit Allegiance – CrossFit
Gymnastics
Metcon (2 Rounds for reps)
2 Rounds
50% of Max Unbroken Strict Handstand Push-ups
40% of Max Unbroken Strict Handstand Push-ups
30% of Max Unbroken Strict Handstand Push-ups
*Rest as little as needed between unbroken sets and rest 2:00 between rounds.
RX kipping
Metcon
Lead Foot (3 Rounds for reps)
AMRAP 4:
27 Calorie Row
27 Burpees
27 C2B Pull-ups
Rest 4:00
AMRAP 4:
21 Calorie Row
21 Burpees
21 T2B
Rest 4:00
AMRAP 4:
15 Calorie Row
15 Burpees
15 Pull-ups
Scaled:
Pull-ups
T2B
Pull-ups
Midline
Extra work
Metcon (No Measure)
3 Rounds For Quality:
21 Cal Row
15 Med-ball GHD Sit-Ups (20/14)
9 Glute Ham Raises
10/23/17
CrossFit Allegiance – CrossFit
Weightlifting
Power Snatch
3 Reps @ 50%
3 Reps @ 55%
2 Reps @ 60%
2 Reps @ 65%
1 Rep @ 70%
1 Rep @ 75%
then
5×1 to build to a heavy single
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Scaled option is 95/65 Or Grace
Optional Extra Strength Work
Back Squat
2 Rounds:
5 Reps @ 78%
3 Reps @ 82%
1 Rep @ 86%
Rest 2:00 between each set of squats
Extra Gymnastics Work
Metcon (3 Rounds for reps)
3 Rounds:
40% of Max Unbroken Muscle-ups
30% of Max Unbroken Muscle-ups
20% of Max Unbroken Muscle-ups
*Rest as little as needed between unbroken sets and rest 2:00 between rounds.
10/21/17
CrossFit Allegiance – CrossFit
Metcon
100 Proof (Time)
Team of 3:
800m Run
100 Box Jump Overs (24/20)
100 Thrusters (95/65)
100 Chest to Bar Pull-Ups
100 Thrusters (95/65)
100 Box Jump Overs (24/20)
800m Run
RX 75/55
*Split reps as needed. Run together.
10/20/17
CrossFit Allegiance – CrossFit
Metcon
Double or Nothing (Time)
ADV RX
3 Rounds:
75 Double Unders
50 Air Squats
15 Power Cleans (135/95)
RX 30 DU, 115/80
Scaled 2/1 singles 75/55
Weightlifting
Split Jerk (EMOMx10min, Build to a heavy single 10×1)
Off the Rack
Front Squat (EMOMx10min Build to a heavy single 10×1)
Extra work if you want an after WOD
Metcon (5 Rounds for reps)
5 Rounds:
1 min light Row
45% of Max Kipping Handstand Push-ups
10/19/17
CrossFit Allegiance – CrossFit
Metcon
Knotted Up (AMRAP – Rounds and Reps)
AMRAP 15:
200 Meter Run
2 Rope Climbs
RX 8 kipping Pull-ups
Mobility
()
Metcon (No Measure)
Min: 1-5
Bike for 1 min Then with remainder of time Quad-pull toe touch and calf stretch
Min 5-10
90/90
Frog Stretch
Hamstring stretch with a band
Also Trunk or Treat starts at 5pm. Feel free to decorate your trunk with some healthy treats or toys for the kids.
