WOD
10/11/17
CrossFit Allegiance – CrossFit
Warm-up
Warm-up (No Measure)
With Barbell
8 Hang Cleans
8 Front squats
8 push press
6 Hang clusters
10 RDL’s
Stretch
Weightlifting
Metcon (Weight)
ADV RX
5 Clusters (135/95)
3 Clusters (155/105)
1 Cluster (185/125)
Rest 2:00
5 Clusters (155/105)
3 Clusters (185/125)
1 Cluster (205/135)
Rest 2:00
5 Clusters (185/125)
3 Clusters (205/135)
1 Cluster (225/145)
RX
115/75
135/95
155/105
Rest 2 min
135/95
155/105
185/125
Rest 2 min
155/105
185/125
205/135
Scaled
145/35
65/45
75/55
75/55
95/65
115/75
115/75
135/95
155/105
Score is your last heaviest weight but it is not RX or ADV RX unless you do what is written.
Metcon
Partner Dumb Down (AMRAP – Rounds and Reps)
Partner WOD
AMRAP 18:
30 T2B
24 DB Reverse Lunges (50/35)
18 DB Clean and Jerks (50/35)
ADV RX as written
RX 35/20
10/10/18
CrossFit Allegiance – CrossFit
Warm-up
Warm-up (No Measure)
200m run
Soldier walks
Quadpull with toe touch
1 min bike
PVC pass thru’s
10 shoulder press
5# plate front/side/across
15 Jumping jacks
15 DU
5 -10 hollow rocks on the bar (super man V-up)
Gymnastics
Metcon (AMRAP – Reps)
3 Rounds:
35% of Max Unbroken Strict HSPU
25% of Max Unbroken Strict HSPU
15% of Max Unbroken Strict HSPU
ADV RX as written
RX kipping
Scaled skill work EMOMx10
Rest as little as needed between unbroken sets,
and rest 2:00 between rounds.
Metcon
Partner Handbag (Time)
Partner WOD
100/80 Calorie Row
200 DU
800m Run
200 DU
100/80 Calorie Row
Split reps run together
Scaled 2 to 1
10/9/17
CrossFit Allegiance – CrossFit
Happy Birthday Chris and Tom C!
Gymnastics
No scaling, Ring MU only or you can do MU skill work if you are interested.
Metcon (AMRAP – Reps)
3 Rounds:
35% of Max Unbroken Muscle-ups
25% of Max Unbroken Muscle-ups
15% of Max Unbroken Muscle-ups
*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds.
If you do not have MU
EMOMx10
MU or Pull-up Goat
Metcon
Hangman (Time)
Partner WOD
3 Rounds:
60 Hang Cleans (115/80)
60 Wall Balls (20/14)
60/50 Calorie Row
ADV RX as written
RX 95/65
Scaled 75/55
Weightlifting
Back Squat (log your 2×3 @ 82%)
2 Rounds:
7 Reps @ 74%
5 Reps @ 78%
3 Reps @ 82%
Optional Extra Strength Work
Squat Snatch (log your 3×1@82%)
On the Minute x 12 (3 Rounds)
Minute 1 – 3 Reps @ 72%
Minute 2 – 2 Reps @ 77%
Minute 3 – 1 Rep @ 82%
Minute 4 – Rest
10/7/17
CrossFit Allegiance – CrossFit
Happy Birthday Hank Parker!
Metcon
Metcon (Time)
Partner WOD ADV RX:
Buy In: 800 Meter Run
5 Rounds:
20 Pull-ups
18 Squat Snatch (95/65)
16 HSPU
Cash Out: 800 Meter Run
Partner WOD RX
Buy In: 800m Run
5 Rounds:
20 Pull-ups
18 Squat Snatch (75/55)
16 Push Press (75/55)
Cash Out: 800m Run
Friday October 27th will be our 5th Annual Halloween Competition. WOD’s will be released soon for teams 4
10/6/17
CrossFit Allegiance – CrossFit
Weightlifting
Clean and Jerk
On the Minute x 9 (3 Rounds):
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 70%
Minute 2 – 75%
Minute 3 – 80%
Rest 2:00
On the Minute x 3 (1 Round):
Squat Clean + Split Jerk
Minute 1 – 82%
Minute 2 – 84%
Minute 3 – 86%
Metcon
Metcon (Time)
3 Rounds:
500 Meter Row
12 Deadlifts (275/185)
21 Box Jumps (30/24)
ADV RX as written
RX 225/155
Congratulations to Katie for deciding to make a change and commit to herself. Great job on our 21 day nutrition challenge. You deserve a long healthy life. Enjoy your new CrossFit Allegiance fitness bag and keep up the new you. You’ve done amazing.
10/5/17
CrossFit Allegiance, CrossFit Allegiance – CrossFit
Happy Birthday Neil! Our workout today is the very first CrossFit workout Neil ever did. He stopped after 2 rounds.
Also don’t forget to buy a T-shirt for Mikey. Help Justin raise money for his son who was just diagnosed with leukemia. We’ve sold 15 Tshirts so far.
Metcon
Black & Blue (Time)
“Black & Blue”
5 RFT:
10 Power Cleans, 135/95
10 Burpees
Extra work if you want an after WOD
Metcon (AMRAP – Reps)
5 x 10 Unbroken Chest to Bar Pull-Ups
Rest as needed between sets
ADV RX as written
RX Pull-ups
Scaled max banded Pull-ups
10/4/17
CrossFit Allegiance – CrossFit
Body fat test at CrossFit Allegiance this Sunday. Sign up asap at the link below.
https://www.eventbrite.com/e/crossfit-allegiance-denver-body-composition-testing-tickets-35828710638
Weightlifting
Metcon (Time)
For Time:
10 Power Snatches 115/75
8 Power Snatches 125/85
6 Power Snatches 135/95
4 Power Snatches 155/115
2 Power Snatches 185/125
RX 95/65, 115/75, 135/85, 145/95, 155/115
Push Press (Heavy 5, 4, 3, 2, 1)
Metcon
Pushed Around (AMRAP – Reps)
On the 3:00 x 4 Rounds
20/15 Calorie Row
15 Bar Facing Burpees
Max Push Presses (135/95) in time remaining
No rest between rounds
ADV RX as written
RX 115/75
*score is total push press
0-12min WOD
10/3/17
CrossFit Allegiance – CrossFit Teens
Metcon
Metcon (AMRAP – Reps)
Max Strict Handstand Push-ups
ADV RX as Written
RX kipping HSPU
Scaled Strict press 25#
Metcon (No Measure)
Quality reps, not for time
21-18-15-12-9
Weighted Abmat Sit-Ups (10#)
Supermans
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
9 Hang cleans
30 jump ropes
100m Row
10/3/17
CrossFit Allegiance – CrossFit
Happy Birthday Brad May! Happy belated Birthday Lawson
Gymnastics
Metcon (AMRAP – Reps)
Max Strict Handstand Push-ups
ADV RX as Written
RX kipping HSPU
Scaled Strict press 75/55
Metcon
Undertow (Time)
5 Rounds:
200 Meter Run
30 Double Unders
9 Hang Squat Cleans (115/80)
ADV RX as written
RX 95/65
Extra work if you want an after WOD
Metcon (No Measure)
Quality reps, not for time
21-18-15-12-9
Weighted Abmat Sit-Ups (25/15)
Weighted Hip Extensions (25/15)
10/2/17
CrossFit Allegiance – CrossFit
Our long time 5:30am member Justin Lincoln’s son Mikey was diagnosed on August 24th, 2017 with acute myelogenous leukemia at 11 months old. Mikey will be in the hospital for the next few months while he goes through treatment. If you are interested in helping support Mikey and his family you can visit his gofundme page at
https://www.gofundme.com/fightamlformichaeljames
OR
We have t-shirts for sale for $20 at the front desk. Thank you for all your support!
T-shirts to help support Mikey!
Gymnastics
Ring Muscle up test (AMRAP – Reps)
Ring MU
Max Set
1 attempt
ADV RX as Written
RX Bar MU
Scaled L1 C2B
Scaled L2 Pull-ups
Scaled L3 band Pull-ups
Unbroken
Metcon
Partner Eighteen Wheeler (AMRAP – Rounds and Reps)
AMRAP 20:
36/30 Calorie Row
30 Wall Balls (20/14)
24 Dumbbell Snatches (50/35)
18 T2B
ADV RX as Written
RX 35/20
Optional Extra Strength Work
Overhead Squat (Build to a Moderate Single 3 second pause)
Squat Snatch
On the Minute x 12 (3 Rounds total)
Minute 1 – 3 Reps @ 75%
Minute 2 – 2 Reps @ 80%
Minute 3 – 1 Rep @ 85%
Minute 4 – Rest
Back Squat
2 Rounds:
7 Reps @ 72%
5 Reps @ 76%
3 Reps @ 80%
Rest 2:00 between each set of squats
