WOD
9/1/17
CrossFit Allegiance – CrossFit
Weightlifting
Deadlift (65% 5×5 touch and go)
Metcon
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
Scaled 1: Burpee C2B 115/80
Scaled 2: Burpee Pullup 95/65
Scaled 3: Burpee jumping pullup 65/45
8/31/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Reps)
Teams of 3
5:00 at each station:
**Prowler Push ( 90/45) down and back on the turf is 2 reps
**GHDSU
**Slamball toss (30/20) standing at the rack heave the slamball up and over the top of the rack for it to land in the middle and then throw it back up and over out of the rack will be 2 reps (DON’T hit the fan 🙂
**Farmers Carry 50m outside
**Bonus reps—-for every 200m run throughout the entire workout is worth 10 reps.
**one person working at a time rotate however needed.
Mobility
Metcon (No Measure)
Station 1: frog stretch
Station 2: 90/90
Station 3: rollout
8/30/17
CrossFit Allegiance – CrossFit
Happy Birthday, Josh Roberts!
Weightlifting
Power Clean
70% 3×5
75% 2×3
Metcon
Metcon (3 Rounds for reps)
AMRAP 5
50/35 Calorie Row
AMRAP Macho Man (135/95)
rest 5 minutes
AMRAP 5
35/25 Calorie Row
AMRAP Macho Man (155/105)
rest 5 minutes
AMRAP 5
20/15 Calorie Row
AMRAP Macho Man (185/135)
ADV RX as written
RX 115/75 135/95 155/105
“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks
8/29/17
CrossFit Allegiance – CrossFit
Starting tomorrow we have daycare! Monday and Wednesday from 8:30-10:30am Tuesday and Thursday from 9:30-10:30am. Please come talk to me if you have any questions.
Weightlifting
Metcon (Time)
21 Strict Press 75/55
rest 1 min
18 Strict Press 95/65
rest :45
15 Strict Press 115/75
rest :30
12 Push Press 135/95
ADV RX as written
RX 65/45, 75/55, 95/65, 115/80
Not off the rack and it doesn’t have to be unbroken.
Metcon
Metcon (Time)
3 RFT:
400 Meter Run
21 KBS (32/24kg)
15 Box Jumps
12 C2B
ADV RX as written
RX 24/16kg and pull-ups
8/28/17
CrossFit Allegiance – CrossFit
Happy Birthday Maddy!
Weightlifting
Snatch (0-8 min Work up to heavy single)
Snatch Grip Deadlift (80% of max snatch 5×5*3sec pause in power position)
Power Position is when torso is erect, knees slightly bent, feet flat. Good article about the power position.
http://boxlifemagazine.com/the-power-position-the-most-important-aspect-of-olympic-weightlifting/
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
AMRAP 15
100 Double Unders
50/36 Calorie Row
30 Dumbbell Hang Squat Cleans (50/35)
Scaled DBHSC (35/20)
8/26/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3:
600 Meter Run
100 Power Snatches (75/55)
30 HSPU
600 Meter Run
75 Power Snatches (95/65)
45 HSPU
600 Meter Run
50 Power Snatches (115/80)
60 HSPU
600 Meter Run
ADV RX as written
RX push-press your snatch weight but your # of reps will be the opposite…. 60 PP, 45 PP, 30 PP
8/25/17
CrossFit Allegiance – CrossFit
Happy Birthday Adrianne!
Weightlifting
Clean and Jerk (5×1)
60% 1×2
65% 1×2
70% 1×2
75% 5×1
Metcon
Metcon (Time)
3 RFT:
10 C2B
10 Front Squats (165/110)
10 Burpees
ADV RX as written
RX 135/95
8/24/17
CrossFit Allegiance – CrossFit
Happy Birthday Jennifer T!
Metcon
Metcon (Time)
Partner WOD
3 Rounds:
100/70 Calorie Row
200 Double Unders
100 Meter Farmers Carry (32/24kg)
Split reps both partners Farmers Carry for 100m
Mobility
Metcon (No Measure)
2 Rounds is
1 min frog stretch
1 min glute stretch
1 min rollout
8/23/17
CrossFit Allegiance – CrossFit
Happy Birthday Karina!
Fri, September 22, at 5:30 PM – 9:00 PM EDT Olympian and 2 time Olympic Head Coach, Michael Cohen will be at CFA putting on a seminar. He has been active in the sport of Olympic Weightlifting for over 45 years as both an athlete and a coach
Click on the link below to sign up.
https://www.eventbrite.com/e/crossfit-allegiance-olympic-weightlifting-seminar-tickets-36637636156
Weightlifting
Back Squat (75% 3×5)
Metcon
Metcon (AMRAP – Reps)
4x :20 on :10 OFF for each movement
Sit-ups
Deadlifts (155/105)
Sit-ups
Deadlifts (155/105)
4 sets of each movement before moving to the next movement. So you will start with max reps of sit-ups for 4 rounds of 20 seconds of work and 10 seconds rest.
8/22/17
CrossFit Allegiance – CrossFit
Weightlifting
Metcon (Weight)
EMOMx8
3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)
ADV RX as written
RX 135/95
You can do 2 Power cleans + 1 squat clean + 2 Front Squats + 1 Thruster jerk + 2 Push Jerks
Metcon
Metcon (3 Rounds for reps)
AMRAPx 4min
15-12-9
Wallballs (20/14)
C2B
rest 4 minutes
AMRAPx 4min
15-12-9
Wallballs (20/14)
T2B
rest 4 minutes
AMRAPx 4min
15-12-9
Wallballs (20/14)
Pull-ups
