WOD
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
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#)
