WOD
3/5/18
CrossFit Allegiance – CrossFit
Happy belated Birthday Amy!
Weightlifting
3- position Snatch
On the :90 Seconds x 6:
3-Position Snatch
Set 1 Complex @ 60%
Set 2 Complex @ 63%
Set 3 Complex @ 66%
Set 4 Complex @ 69%
Set 5 Complex @ 72%
Set 6 Complex @ 75%
Metcon
Metcon (Time)
5 Rounds:
27 Air Squats
21/15 Calorie Row
15 Kettlebell Swings (24/16kg)
3/3/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
Team of 3
6 Rounds
200m run
21 HSPU
21 C2B
RX push press 95/65 and Pull-ups
3-2-18
CrossFit Allegiance – CrossFit
If you are signed up for the OPEN and need to be judge please sign up for class!
Metcon
Rx: Crossfit Games Open 18.2 (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
Clean: Crossfit Games Open 18.2 A (all divisions) (Weight)
Use the remaining time from 18.2 to accomplish a 1RM clean
Scale: Crossfit Games Open 18.2 Scaled (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 35/20 lb
Bar-facing burpees (stepping burpees allowed)
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
14-15: Crossfit Games Open 18.2 Teens (14-15) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 35/20 lb
Bar-facing burpees
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
55+: Crossfit Games Open 18.2 Masters (55+) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 35/20 lb
Bar-facing burpees
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
3/1/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Reps)
Goat Day
On the Minute x 20:
Odd – Movement 1
Even – Movement 2
FYI don’t do too much bar work on the rig. Save your hands just in case for the Open WOD this week.
2/28/18
CrossFit Allegiance – CrossFit
Weightlifting
3-Position Power Clean + Split Jerk
On the :90 Seconds x 6:
3-Position Power Clean + Split Jerk
Set 1 Complex @ 60%
Set 2 Complex @ 63%
Set 3 Complex @ 66%
Set 4 Complex @ 69%
Set 5 Complex @ 72%
Set 6 Complex @ 75%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5
Buy In: 25 x 10 Meter Shuttle Sprints (down and back is 2)
AMRAP in Time Remaining:
6 Power Cleans (155/105)
50 DU
rest 5 Minutes
AMRAP 5
Buy In: 25 x 10 Meter Shuttle Sprints
AMRAP in Time Remaining:
6 Power Cleans (155/105)
50 DU
The buy in does not count toward your rep count.
ADV RX as written
RX 135/95
After 18.1
After 18.1
After 18.1
2/27/18
CrossFit Allegiance – CrossFit
Weightlifting
Power Snatch + Squat Snatch
On the Minute x 10:
1 Complex
Minutes 1-2 @ 60%
Minutes 3-4 @ 65%
Minutes 5-6 @ 70%
Minutes 7-8 @ 75%
Minutes 9-10 @ 75-80%
Metcon
Metcon (Time)
For Time:
20 Burpee Box Jump Overs (24/20)
30 Power Snatches (95/65)
40 Overhead Squats (95/65)
50/35 Calorie Assault Bike
2/26/18
CrossFit Allegiance – CrossFit
Happy Belated Birthday Melissa L!
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
3 Deadlifts (225/155)
3 Kipping Handstand Push-ups
6 Deadlifts (225/155)
6 Kipping Handstand Push-ups
9 Deadlifts (225/155)
9 Kipping Handstand Push-ups
…
Continue to add (3) reps until cap is reached.
ADV RX as Written
RX push-ups
Metcon (AMRAP – Rounds and Reps)
AMRAP 4:
27 Calorie Row
27 Wallballs
27 C2B
rest 4 minutes
AMRAP 4:
21 Calorie Row
21 Wallballs
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15 Calorie Row
15 Wallballs
15 Pull-ups
2/24/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Team of 3
400 Meter Run
63 Front Squats (115/80)
63 Burpees
400 Meter Run
45 Front Squats (115/80)
45 Burpees
400 Meter Run
27 Front Squats (115/80)
27 Burpees
400 Meter Run
RX 95/65
2/23/18
CrossFit Allegiance – CrossFit
Friday night lights will be from 5pm – whenever. Bring a chair, a snack and a cooler.
Metcon
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
Crossfit Games Open 18.1 Teens (Ages 14-15) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-Bar
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
Crossfit Games Open 18.1 Masters (55+) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-Bar
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
Crossfit Games Open 18.1 Masters Scaled (55+) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Sit-ups
10 Dumbbell Hang C&J 20/10 lb
14/12-Cal Row
Crossfit Games Open 18.1 Teens Scaled (Ages 14-15) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Hanging Knee Raises
10 Dumbbell Hang C&J 20/10 lb
14/12-Cal Row
2/12/17
CrossFit Allegiance – CrossFit
If you signed up for the CrossFit Open Check your email for info on our 5 week challenge. Also, if you want to see our first Open workout announced and then performed by the pro’s get on your computer by 8pm tonight and go to
https://games.crossfit.com/article/2018-reebok-crossfit-games-season-schedule/open
Metcon
Metcon (AMRAP – Reps)
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.
We don’t improve our technique with a high heart rate–that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump.
When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Coaches will have suggestions if needed.
