WOD
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
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
