2/8/17

CrossFit Allegiance – CrossFit

Happy Birthday Dustin!

Metcon

Metcon (AMRAP – Reps)

5 Rounds

1 Minute Bike Calories

1 Minute Rest

1 Minute Calorie Row

1 Minute Rest

1 Minute GHD sit-ups

1 Minute Rest

1/7/18

CrossFit Allegiance – CrossFit

Weightlifting

Thruster

Build to a Heavy Set of 3 from Rack

No Jerk

Metcon

Metcon (Time)

Partner WOD

10 Rounds:

20/15 Calorie Row

10 Thrusters (115/80)

Each person does 5 rounds for a total of 10 rounds. Athlete A rows and Athlete B can start rowing as soon as A physically starts their Thrusters. They cannot start while A is resting.

RX 95/65

Extra Gymnastics Work

Metcon (7 Rounds for reps)

Every :90 Seconds x 7 Sets:

7 T2B

7 Burpee Box Jump Overs (24/20)

2/6/18

CrossFit Allegiance – CrossFit

Gymnastics

Metcon (AMRAP – Reps)

AMRAP 3: Strict HSPU

Rest 1:00

AMRAP 3: Strict HSPU

Rest 1:00

AMRAP 3: Strict HSPU

ADV RX as written

RX Kipping HSPU

Metcon

Metcon (Time)

Team of 3

72 Box Jump Overs

63/48 Cal Row

36 Cleans 135/95

63 Box Jump Overs

54/42 Cal Row

28 Cleans 155/105

54 Box Jump Overs

45/36 Cal Row

18 Cleans 185/135

45 Box Jump Overs

36/30 Cal Row

9 Cleans 205/145

ADV RX as written

RX 75/55, 95/75, 135/95, 155/105

2/5/18

CrossFit Allegiance – CrossFit

Happy Birthday Alyson K and Jonathan.
Battle of the Lake is this Saturday. We need all the help we can get. If you haven’t already please let us know if you can be there to help. Volunteers will need to be there at 6:30am to go over everyone’s role and all the WOD standards. You guys are the most important part of the day. Thank you all who signed up to compete and challenge yourself. You are the reason we do this competition. It’s great to see everyone practicing.

Weightlifting

Snatch

3 Rounds Every 1:30

2 Pausing Overhead Squats

2 Snatch Balances

2 High Hang Squat Snatches

Performed at 40%

Weightlifting

Back Squat

Build to a Moderately Heavy Single

Followed by:

2×2 @ 90%

2×4 @ 84%

1×10 @ 75%

Metcon

Metcon (Time)

9-15-21:

Barbell-Facing Burpees

Overhead Squats (95/65)

ADV RX as written

RX 75/55

2/2/18

CrossFit Allegiance – CrossFit

No class this Saturday. We have the Gymnastics Clinic from 9-11am. You can still sign up on line or you have the option of showing up the day of with $45. **It makes it easier for the instructor if you sign up ahead of time.

Metcon

Open Test 1 (AMRAP – Rounds and Reps)

AMRAPx20min:

50 WB

50 DU

40 Box Jumps (24/20)

40 T2B

30 C2B

30 Burpees

20 Power Cleans (145/100)

20 Jerks (145/100)

10 Power Snatch (145/100)

10 Muscle-Ups

2/1/18

CrossFit Allegiance – CrossFit

No class this Saturday. We have the Gymnastics Clinic from 9-11am. You can still sign up on line or you have the option of showing up the day of with $45. **It makes it easier for the instructor if you sign up ahead of time.

Metcon

Metcon (Time)

Partner WOD For Time:

60/40 Calorie Bike

100 Dumbbell Lunges (50’s/35’s)

100 Sit-ups

100 Dumbbell Lunges (50’s/35’s)

100 sit–ups

100 Hang Cleans 115/80

ADV RX as written

RX DB 35/25 Cleans 95/75

*Split reps however needed

*Each lung counts as a rep.

1/31/18

CrossFit Allegiance – CrossFit

Metcon

Battle of the lake II WOD #3 (Time)

12 Min Time Cap

Battle of the Lake WOD #3

18 Snatches 115/80

18 Thrusters 115/80

18 Box jump overs

12 Snatches 135/95

12 Thrusters 135/95

12 Box jump overs

6 Snatches 155/105

6 Thrusters 155/105

6 Box jump overs

Scaled: 75/55, 95/65, 115/75

OR Possibly 45/35, 75/55, 95/65

* Split reps however needed*

If you are going to do scaled in the competition please do scaled for this WOD. I am trying to figure out weights and times.

Metcon

Jump Around (AMRAP – Rounds and Reps)

Battle of the Lake

Partner WOD #2

10 min AMRAP

60 burpees over the rower

60 cal row

60 T2B

60 DU

Scaled

60 burpees over the rower

60 cal row

100 Knee ups

90 Singles

***Teams go back to burpees if they complete DU.

***One person working at a time

***Split reps however needed
***NOTE: IT is 120 knee ups for the competition and for this WOD. I just reposted this bench mark so if anyone had data they could see what they did last time.

***This WOD is called Double Dribble for the competition

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