WOD
11/1/16
CrossFit Allegiance – CrossFit
Metcon
Bounce House (AMRAP – Reps)
AMRAPx4min:
3 Rounds:
12 Deadlifts (95/65#)
9 Hang Cleans (95/65#)
6 Jerks (95/65#)
Time remaining: Max Calorie Row
Rest 4:00
AMRAPx 4:
2 Rounds:
12 Deadlifts (135/95#)
9 Hang Cleans (135/95#)
6 Jerks (135/95#)
Time remaining: Max Calorie Row
Rest 4:00
AMRAPx 4
1 Round:
12 Deadlifts (155/105#)
9 Hang Cleans (155/105#)
6 Jerks (155/105#)
Time remaining: Max Calorie Row
Score is Calories on the Rower
Gymnastics
HSPU Test (7 Rounds for reps)
Ninjas: EMOMx7: 12 unbroken HSPU
Advanced: EMOMx7: 9 unbroken HSPU
Intermediate: EMOMx7: 6 unbroken HSPU
Beginner: EMOMx7: 3 unbroken HSPU
10/31/16
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (1RM)
If you’re not feeling a 1RM do another week of:
Triple at 80%
Single at 85%
Triple at 80%
Single at 87%
Triple at 80%
Single at 90%
Metcon
Metcon (Time)
Partner WOD
1,500m Row
75 Burpee Box Jump Overs, 24/20″
Split reps
Extra work if you want an after WOD
Muscle Ups
For time:
Ninjas: 4×8 unbroken Muscle ups, rest as needed between sets
Advanced: 5×6 unbroken Muscle ups, rest as needed between sets
Intermediate: 8×4 unbroken Muscle ups, rest as needed between sets
Novice: 10×3 unbroken Muscle ups, rest as needed between sets
Change the sets when you log your work.
10/29/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
“Run BMC”
200m Run
1 Round of Badger:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
400m Run
2 Rounds of Mary:
5 Handstand Push-ups
10 Pistols
15 Pull-ups
600m Run
3 Rounds of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats
800m Run
Partner up and work together and split reps or work together and each do all the reps or do it on your own. RX is only if you do all the reps. Have fun!
Halloween 3
CrossFit Allegiance – CrossFit
Weightlifting
1: Metcon (Weight)
0-10 minutes each team member establishes a 3 rep touch and go clean max. Score is the total weight for the entire team. Example: Athlete A does 100lbs, B does 100lbs and C does 100lbs. Score is 300lbs.
Metcon
2: Metcon (Time)
Relay style, with each member completing their full workout before tagging the next:
(A) 9-6-3:
Kettlebell Deadlift 24/16kg, burpees
(B) 12-9-6:
Chest-Level Kettlebell Swings 24/16kg, burpees
(C) 15-12-9: Overhead Kettlebell Swings 24/16kg, burpees
Teams can choose which athlete does which workout, but each athlete must complete one of the three above. Athlete “A” starts the order and completes the full 9-6-3 before tagging Athete “B”. When Athete “B” completes their portion, they tag Athlete “C”. When Athlete “C” completes their final workout, that total time is the score for the event.
3: Metcon (AMRAP – Rounds and Reps)
Event 3
AMRAP x 15min:
15 T2B*
15 Wallballs* 20/14
15 Barbell Repetitions* 75/55
45 Cal Row*
Each team member completes repetitions at each station before the team advances.
*T2B
Athlete 1 – 15 T2B or 30 knee ups
Athlete 2 – 15 Knee ups
Athlete 3 – 15 Sit-ups
*Wallballs –
Athlete 1 – 15 Medball Front Squats
Athlete 2 – 15 Medball Thrusters
Athlete 3 – 15 Wallball Shots
*15 Barbell Repetitions
Athlete 1 – 15 Deadlifts (75/55#)
Athlete 2 – 15 Hang Cleans (75/55#)
Athlete 3 – 15 Hang Snatches (75/55#)
*Row
Athlete 1 – 15 Cal Row
Athlete 2 – 15 Cal Row
Athlete 3 – 15 Cal Row
10/27/16
CrossFit Allegiance – CrossFit
Tomorrow is our Family Fun day. I hope everyone has their costume and is ready to have some fun. We will have a 3 WOD competition with judges at every class time. Come in with your 3 person team when you can. CF Kids will have a competition as well. Please join us for Trunk OR Treat at 5pm. Eric and I will provide some food, BYOB and if possible a side dish. Also, if you have a corn-hole board please bring it. NOTE: if you don’t have a team, no worries we will work something out. LETS HAVE SOME FUN!!!
Kelly Nouri rocking some pull-ups Tuesday
Metcon (Time)
400 m run
Rest 2 minutes
400 m run
Rest 2 minutes
300m run
Rest 1:30
300m run
Rest 1:30
200m run
Rest 1 min
200m run
Mobility
10/26/16
CrossFit Allegiance – CrossFit
Happy Birthday Derrick!
Halloween 2014 Bo, Josh and Derrick
Weightlifting
Front Squat (3×82%,1×88%,3×82%1×90%,3×82%,1×93%)
Metcon
Metcon (Time)
Partner WOD
160 Wallballs (20/14#)
160 Front Rack Lunges (95/65)
160 Sit-ups
160 Cal Row
*Lunges are in place not walking.
10/25/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 4:
21-15-9:
Power Snatch (75/55#)
Burpees
Rest 4:00
AMRAP 4:
15-12-9:
Power Snatch (95/65#)
Burpees over Bar
Rest 4:00
AMRAP 4:
12-9-6:
Power Snatch (115/80#)
Burpee Box Jumps (24″/20″)
Metcon
Kipling HSPU (EMOMx7)
Ninjas: EMOMx7: 12 unbroken kipping HSPU
Advanced: EMOMx7: 9 unbroken kipping HSPU
Intermediate: EMOMx7: 6 unbroken kipping HSPU
Beginner: EMOMx7: 3 unbroken kipping HSPU
10/24/16
CrossFit Allegiance – CrossFit
We are only $68 away from raising enough money to give 10 free mammograms. Donate to BFB here: https://fundraise.barbellsforboobs.org/cfallegiance
Weightlifting
Back Squat (3×80%, 1×85%, 3×80%, 1×87%, 3×80%, 1×90%)
Triple at 80%
Single at 85%
Triple at 80%
Single at 87%
Triple at 80%
Single at 90%
Metcon
scale: Heartbreak Kid (Time)
“Heartbreak Kid”
3 RFT:
10 Front Squats, 135/95
20 C2B Pull ups
50 Double unders
RX: Heartbreak Kid ADV (Time)
“Heartbreak Kid”
3 RFT:
10 Front Squats, 155/105 no rack
20 C2B Pull ups
50 Double unders
ADVRX: Heartbreak Kid Regional (Time)
“Heartbreak Kid”
3 Rounds:
10 Front Squats, 185/135 – no rack
20 C2B
50 Double Unders
Saturday
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
400m Run
100 Wallballs
400m Run
100 push-ups
400m Run
100 Air Squats
400m Run
100 Wallballs
Split reps and run together
10/21/16
CrossFit Allegiance – CrossFit
Don’t forget to donate for Breast Cancer
https://fundraise.barbellsforboobs.org/cfallegiance
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18min:
4 Bar Muscle-ups
8 Snatches (115/80#)
16 Box Jumps (24″/20″)
Scaled:
L3 8 C2B
L2 10 PU
L3 15 RR
Core work
Metcon (AMRAP – Reps)
Tabata sit-ups
Tabata V-ups
Tabata plank
