WOD
3/7/17
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (4×4 80%)
Metcon
Metcon (Time)
Partner WOD
3 Rounds:
160 Double-unders
80 Calorie Row
40 Handstand Pushups
Scaled HSPU:
L2 20 Strict Dumbbell Presses (35’s/20’s)
L1 20 Hand-Release Pushups
3/6/17
CrossFit Allegiance – CrossFit
Weightlifting
Snatch (60%/2 65%/2 70%/2 75%/2 (80%/2))
Snatch Pull (85% 4×4)
Metcon
Metcon (AMRAP – Reps)
AMRAP 12:
Ascending Ladder…
3 Kettlebell Swings (24/16kg)
3 Goblet Squats (24/16kg)
3 Burpees
6 Kettlebell Swings
6 Goblet Squats
6 Burpees
… and so on, until time expires.
3/4/17
CrossFit Allegiance – CrossFit
Happy Birthday Amy!
Metcon
Metcon (Time)
Partner WOD
4 Rounds:
Cash in 400m run
30 Wallballs (20/14#)
30 KB Swings (53/35#)
30 Box Jumps (24/20″)
30 Push Press (95/65#)
30 Calorie Row
Cash out 400m run
Run together and split reps
3/3/17
CrossFit Allegiance – CrossFit
Metcon
RX: CrossFit Games Open 17.2 (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
M: 50-lb. dumbbells
F: 35-lb. dumbbells
* alternating between toes-to-bars and bar muscle-ups every 2 rounds
scale: CrossFit Games Open 17.2 Scaled (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
M: 35-lb. dumbbells
F: 20-lb. dumbbells
* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds
55+: CrossFit Games Open 17.2 Masters 55+ (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 chest-to-bar pull-ups
8 power cleans
M: 35-lb. dumbbells
F: 20-lb. dumbbells
* alternating between toes-to-bars and chest-to-bar pull-ups every 2 rounds
14-15: CrossFit Games Open 17.2 Teens 14-15 (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Boys: 35-lb. dumbbells
Girls: 20-lb. dumbbells
* alternating between toes-to-bars and bar muscle-ups every 2 rounds
3/2/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (10 Rounds for reps)
“Goat Day”
EMOMx 20:
Odd Min: Movement 1
Even Min: Movement 2
3/1/17
CrossFit Allegiance – CrossFit
Metcon
Weightlifting
Clean and Jerk
60%/2
65%/2
70%/2
75% 2×2
Clean Pull (80% 4×4)
Metcon (2 Rounds for reps)
AMRAP 6:
42 Double-unders
30 Wallballs (20/14#)
18 T2B
Rest 5 mins
AMRAP 6:
21 Double-unders
15 Wallballs (20/14#)
9 T2B
2/28/17
CrossFit Allegiance – CrossFit
Weightlifting
Shoulder Press (3×8 Strict Press @ 60% of 1 RM)
Metcon
Metcon (4 Rounds for reps)
EMOMx8:
Odd: 15/12 Cal Bike
Even: 30 Sit-ups
This is an active recovery day. Our schedule will be as follows…. work hard Monday, Active recovery Tuesday, work hard Wednesday, Skill on Thursday, Open WOD Friday, Workout Saturday, Rest Sunday with practice runs for a redo Monday if needed.
Each round is worth 45/42
Front Squat (3×3 Pausing @ 60% or 1RM)
2/27/17
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (80% 4×4)
Metcon
Metcon (Time)
4RFT:
15 OHS 95/65#
12 Pull-ups
Directly into:
4RFT:
15 Calorie Row
12 Ring Dips
ADV RX (115/85#) & (C2B)
2/25/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
4 Rounds
400m run
12 T2B
Scaled:
25 sit-ups
2/24/17
CrossFit Allegiance – CrossFit
Happy Birthday Melissa!
Metcon
Rx: CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes
Scale: CrossFit Games Open 17.1 Scaled (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 35-lb. dumbbell / 20-in. box (step-ups OK)
F: 20-lb. dumbbell / 20-in. box (step-ups OK)
Time cap: 20 minutes
CrossFit Games Open 17.1 Teens 14-15 (Time)
For Time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
Boys: 35-lb. dumbbell / 24-in. box
Girls: 20-lb. dumbbell / 20-in. box
Time cap: 20 minutes
14-15: CrossFit Games Open 17.1 Scaled (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 35-lb. dumbbell / 20-in. box (step-ups OK)
F: 20-lb. dumbbell / 20-in. box (step-ups OK)
Time cap: 20 minutes
55+: CrossFit Games Open 17.1 Masters 55+ (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 35-lb. dumbbell / 24-in. box (step-ups OK)
F: 20-lb. dumbbell / 20-in. box (step-ups OK)
Time cap: 20 minutes
