WOD
10/23/17
CrossFit Allegiance – CrossFit
Weightlifting
Power Snatch
3 Reps @ 50%
3 Reps @ 55%
2 Reps @ 60%
2 Reps @ 65%
1 Rep @ 70%
1 Rep @ 75%
then
5×1 to build to a heavy single
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Scaled option is 95/65 Or Grace
Optional Extra Strength Work
Back Squat
2 Rounds:
5 Reps @ 78%
3 Reps @ 82%
1 Rep @ 86%
Rest 2:00 between each set of squats
Extra Gymnastics Work
Metcon (3 Rounds for reps)
3 Rounds:
40% of Max Unbroken Muscle-ups
30% of Max Unbroken Muscle-ups
20% of Max Unbroken Muscle-ups
*Rest as little as needed between unbroken sets and rest 2:00 between rounds.
10/21/17
CrossFit Allegiance – CrossFit
Metcon
100 Proof (Time)
Team of 3:
800m Run
100 Box Jump Overs (24/20)
100 Thrusters (95/65)
100 Chest to Bar Pull-Ups
100 Thrusters (95/65)
100 Box Jump Overs (24/20)
800m Run
RX 75/55
*Split reps as needed. Run together.
10/20/17
CrossFit Allegiance – CrossFit
Metcon
Double or Nothing (Time)
ADV RX
3 Rounds:
75 Double Unders
50 Air Squats
15 Power Cleans (135/95)
RX 30 DU, 115/80
Scaled 2/1 singles 75/55
Weightlifting
Split Jerk (EMOMx10min, Build to a heavy single 10×1)
Off the Rack
Front Squat (EMOMx10min Build to a heavy single 10×1)
Extra work if you want an after WOD
Metcon (5 Rounds for reps)
5 Rounds:
1 min light Row
45% of Max Kipping Handstand Push-ups
10/19/17
CrossFit Allegiance – CrossFit
Metcon
Knotted Up (AMRAP – Rounds and Reps)
AMRAP 15:
200 Meter Run
2 Rope Climbs
RX 8 kipping Pull-ups
Mobility
()
Metcon (No Measure)
Min: 1-5
Bike for 1 min Then with remainder of time Quad-pull toe touch and calf stretch
Min 5-10
90/90
Frog Stretch
Hamstring stretch with a band
Also Trunk or Treat starts at 5pm. Feel free to decorate your trunk with some healthy treats or toys for the kids.
10/18/17
CrossFit Allegiance – CrossFit
Scary Clowns (Hillary, Shannon, Angie) USA Olympic Gymnastic Team, (Jen W, Myra, Miranda) Teenage Mutant Ninja Turtles (Nikki, Kelly, Jill)
Weightlifting
Overhead Squat (Build to a Heavy Set of 3)
Metcon
Freedom Sauce 2 (AMRAP – Reps)
METCON
AMRAP 3:
21 OHS (95/65#)
21 Over-the-rower Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
18 OHS (115/80#)
18 Over-the-rower Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
15 OHS (135/95#)
15 Over-the-rower Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
12 OHS (155/105#)
12 Over-the-rower Burpees
Max Calorie Row
RX 75/55, 95/65, 115/80 135/95
Scaled 65/45 75/55 95/65 115/80
10/17/17
CrossFit Allegiance – CrossFit
A friend of mine asked me to get word out and just see if there was anybody that might be interested in a bookkeeping position. If so please come talk to me.
Open gym team of 4 1,000 Burpees 39:36
Gymnastics
Metcon (3 Rounds for reps)
3 Rounds:
40% of Max Unbroken Strict HSPU
30% of Max Unbroken Strict HSPU
20% of Max Unbroken Strict HSPU
*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds.
RX Kipping
Weightlifting
Deadlift (Build to a Heavy Set of 5 Touch and Go)
Metcon
Metcon (AMRAP – Reps)
On the Minute x 4 Rounds
1st: 15 Deadlifts (225/155)
2nd: 15 GHD Sit-Ups
3rd: Max Calorie Row
4th: Rest
Score is Calorie’s on the rower.
ADV RX as written
RX 185/135 and 10 DL and 10 GHDS
Extra work if you want an after WOD
Metcon (Time)
Accumulate 75 Weighted Hip Extensions (35/25)
10/16/17
CrossFit Allegiance – CrossFit
We only have 5 teams signed up for the Halloween Competition. The WOD’s are made so everyone can participate. Please put a team together and join in on the fun. If you have any questions let us know.
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Girls RX 55
Weightlifting
Squat Snatch
On the Minute x 12 (3 Rounds)
Minute 1 – 2 Reps @ 70%
Minute 2 – 2 Reps @ 73%
Minute 3 – 2 Rep @ 76%
Minute 4 – Rest
10/14/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
800 Meter Run
40 cleans
70 push-ups
100 air squats
400 Meter Run
20 Cleans
50 push-ups
80 air squats
200 Meter Run
10 cleans
40 pushups
70 air squats
ADV RX 115/80
RX 95/65
**split reps run together
10/13/17
CrossFit Allegiance – CrossFit
Weightlifting
Clean and Jerk (88% 1×1)
On the Minute x 9 (3 Rounds) –
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 73%
Minute 2 – 78%
Minute 3 – 83%
Rest 2:00
On the Minute x 3 (1 Round)
Squat Clean + Split Jerk
84 – 86 – 88%
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
AMRAP 20:
9 Burpees
12 Calorie Row
9 KBS (32/24kg)
OR Individual Option is:
12min AMRAP
ADV RX as written
RX 24/16kg
*Partners complete full rounds
Optional Extra Strength Work
Front Squat (1×2 88%)
1×2 – 78%
1×2 – 83%
1×2 – 88%
10/12/17
CrossFit Allegiance – CrossFit
It is that time of year again for our annual Halloween Competition, Friday October 27th. Please pick your teams. They can be coed and will be a team of four. WOD’s are posted on the whiteboard under the mirror. If you need a team put your name on the board so other members can team up with you.
8:30AM Halloween 2016
Metcon
Metcon (Time)
For Time:
30 Thrusters (65/45)
400 Meter Run
30 Thrusters (65/45)
Please do not drop the bar