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%

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

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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%

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