1/26/18

CrossFit Allegiance – CrossFit

Happy Birthday Brandon!!!

Weightlifting

Power Snatch

On the Minute x 12 (3 Rounds)

Minute 1 – 3 Power Snatches @ 74%

Minute 2 – 2 Power Snatches @ 78%

Minute 3 – 1 Power Snatch @ 82%

Minute 4 – Rest

Metcon

Chip Shot (AMRAP – Rounds and Reps)

AMRAP 13:

70 DB Snatches (50/35)

60 Wallballs (20/14)

50/35 Calorie Row

40 Kipping Handstand Push-ups

ADV RX as written

RX Push-ups

Fitness Push-ups DB 35/20#

1/25/18

CrossFit Allegiance – CrossFit

Happy Birthday Stacy Speckman, Toni, & Jason!!!

Weightlifting

Sumo Deadlift (Heavy set of 3 TnG)

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 20:

7 Kettlebell Swings (24/16kg)

200m Run

10/7 Calorie Row

200m Run

Each partner does a full round then partner goes. 3rd athlete starts when partner in front of them leaves for their second run

1/24/18

CrossFit Allegiance – CrossFit

Metcon

Slap Happy (3 Rounds for reps)

AMRAP x 5:

Buy In: 100 Double Unders

12 Front Squats (95/65)

4 Burpee Box Jump Overs (24/20)

—rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

8 Front Squats (115/80)

4 Burpee Box Jump Overs (24/20)

—rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

4 Front Squats (135/95)

4 Burpee Box Jump Overs (24/20)

Accessory Work

Metcon (No Measure)

3 Sets:

12 Romanian Deadlifts

12 Dumbbell Rows (Each Side)

40 Banded Pull-Aparts

1/23/18

CrossFit Allegiance – CrossFit

Gymnastics

Metcon (AMRAP – Reps)

7 Rounds:

:20 Seconds Max Ring Muscle-ups

:40 Seconds Rest

ADV RX as written

RX C2B

Metcon

Metcon (Time)

Partner

4 Rounds:

42/30 Calorie Row

30 T2B

14 Clean and Jerks (155/105)

ADV RX as written

RX 135/95

Fitness 95/75

Extra work if you want an after WOD

Metcon (No Measure)

Nor for Time:

4 Sets:

7 Glute Ham Raises

14 Pausing Hip Extensions

21 GHD Sit-Ups

1/22/18

CrossFit Allegiance – CrossFit

If you plan to sign up for gymnastics clinic please do so ASAP. We need at least 10 people or it will get cancelled. Link is below:
Beginner/Intermediate:
https://www.eventbrite.com/e/gymnastics-clinic-at-crossfit-allegiance-beginner-intermediate-tickets-40905246694

Intermediate/Advanced:
https://www.eventbrite.com/e/gymnastics-clinic-at-crossfit-allegiance-intermediateadvanced-tickets-40905273775

Please write your name on the white board if you can help volunteer for Battle of the Lake II.
CFA outing this Sunday at Top Golf from 4-6pm $24 per person includes a buffet and 2 hours of golf. So far we have about 30 people going. Please bring me your money by tomorrow so I can book our spot.
If there is anyone still interested in competing at Battle of the Lake please let me know asap there are still a couple of scaled members looking for a partner.

Weightlifting

Back Squat

5 Reps @ 82%

2 Reps @ 87%

5 Reps @ 82%

2 Reps @ 90%

5 Reps @ 82%

2 Reps @ 93%

Doctor’s Orders (Time)

3 Rounds:

60 Air Squats

40 Calorie Row

20 Kipping Handstand Push-ups

ADV RX as written

RX strict Press 75/55

Optional Extra Strength Work

Snatch (3×1 complex every 1:30)

Every 1:30 Seconds x 3 Rounds @ 40%:

3 Power Snatch

2 Hang Squat Snatch

1 Squat Snatch

Hang Snatch

3×2 @ 70%

2×2 @ 75%

2×2 @ 80%

Low hang is just above floor, but not touching. Stand the bar tall, and lower to just above floor.

1/20/18

CrossFit Allegiance – CrossFit

Metcon

Metcon (Time)

Team of 3

150 Chest to Bar Pull-Ups

150 DB Snatches (50/35)

150 Calorie Assault Bike

75 Cleans & Jerks 135/95

ADV RX as written

RX Pull-up 115/75

1/19/18

CrossFit Allegiance – CrossFit

Weightlifting

Front Squat

3 Reps @ 82%

1 Rep @ 87%

3 Reps @ 82%

1 Rep @ 90%

3 Reps @ 82%

1 Rep @ 93%

Metcon

Metcon (Time)

For Time:

21 Cal Bike

21 Thrusters (95/65)

21/15 Cal Row

21 Hang Squat Cleans (95/65)

21 Burpees over Bar

21 Overhead Squats (95/65)

ADV RX as written

RX 75/55

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