WOD
3/14/17
CrossFit Allegiance – CrossFit
Weightlifting
Push Jerk (3×6 across )
Metcon
Metcon (Time)
4 Rounds
400m run
15 Wallballs (20/14)
9 Deadlifts (185/135)
3/13/17
CrossFit Allegiance – CrossFit
Happy Birthday Susan!
Weightlifting
Back Squat (4×3 80%)
Metcon
Metcon (Time)
4 Rounds
300m Row
12 Dumbbell Push Presses (35s/25s)
16 Dumbbell Step Back Lunges
*Lunges done with DB’s at hang
*if not enough DB then RX is 16/12kg
More dumbbells! In a recent interview, Greg Glassman says of the benefit of dumbbell training that, “The unwieldiness of two things brings all of the wonderful neurological dynamics that translate to increased strength.” Dumbbells provide us with a different and more difficult challenge than barbells in the same way that ring dips challenge us more than dips on parallel bars or a bench. Training with the less stable dumbbell makes training with a more stable object like the barbell an easier task. Similarly, if I am proficient with ring dips, stable dips will be a walk in the park. In everyday life we hardly ever have to pick up something that is perfectly symmetrical like a barbell.
3/11/17
CrossFit Allegiance – CrossFit
For those that need to be judge for the open WOD be prepared to go after the 9:30 class is done working out.
Metcon
Metcon (Time)
Teams of 3:
For time:
100/75 Calorie Row
75 Power Cleans (135/95#)
50 Burpees
100/75 Calorie Row
75 Front Squats (135/95#)
50 Burpees
100/75 Calorie Row
75 Push Jerks (135/95#)
50 Burpees
Scaled 75/55
3/10/17
CrossFit Allegiance – CrossFit
Happy Birthday, Bo!!
Metcon
CrossFit Games Open 17.3 (AMRAP – Reps)
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95# / 65#)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135# / 95#)
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185# / 135#)
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225# / 155#)
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245# / 175#)
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265# / 185#)
*If all reps are completed, time cap extends by 4 minutes.
CrossFit Games Open 17.3 Scaled (AMRAP – Reps)
Prior to 8:00, complete:
3 rounds of:
6 jumping chin-over-bar pull-ups
6 squat snatches (45# / 35#)
Then, 3 rounds of:
7 jumping chin-over-bar pull-ups
5 squat snatches (75# / 55#)
*Prior to 12:00, complete 3 rounds of:
8 jumping chin-over-bar pull-ups
4 squat snatches (95# /65#)
*Prior to 16:00, complete 3 rounds of:
9 jumping chin-over-bar pull-ups
3 squat snatches (115# / 75#)
*Prior to 20:00, complete 3 rounds of:
10 jumping chin-over-bar pull-ups
2 squat snatches (135# / 95#)
Prior to 24:00, complete 3 rounds of:
11 jumping chin-over-bar pull-ups
1 squat snatch (155# / 105#)
*If all reps are completed, time cap extends by 4 minutes.
* Power snatches with overhead squats permitted
CrossFit Games Open 17.3 Teens 14-15 (AMRAP – Reps)
Prior to 8:00, complete:
3 rounds of:
6 chin-over-bar pull-ups
6 squat snatches (75# / 45#)
Then, 3 rounds of:
7 chin-over-bar pull-ups
5 squat snatches (105# / 75#)
*Prior to 12:00, complete 3 rounds of:
8 chin-over-bar pull-ups
4 squat snatches (135# /95#)
*Prior to 16:00, complete 3 rounds of:
9 chin-over-bar pull-ups
3 squat snatches (155# / 115#)
*Prior to 20:00, complete 3 rounds of:
10 chin-over-bar pull-ups
2 squat snatches (185# / 135#)
Prior to 24:00, complete 3 rounds of:
11 chin-over-bar pull-ups
1 squat snatch (205# / 155#)
*If all reps are completed, time cap extends by 4 minutes.
CrossFit Games Open 17.3 Masters 55+ (AMRAP – Reps)
Prior to 8:00, complete:
3 rounds of:
6 chin-over-bar pull-ups
6 squat snatches (75# / 45#)
Then, 3 rounds of:
7 chin-over-bar pull-ups
5 squat snatches (105# / 75#)
*Prior to 12:00, complete 3 rounds of:
8 chin-over-bar pull-ups
4 squat snatches (135# /95#)
*Prior to 16:00, complete 3 rounds of:
9 chin-over-bar pull-ups
3 squat snatches (155# / 115#)
*Prior to 20:00, complete 3 rounds of:
10 chin-over-bar pull-ups
2 squat snatches (185# / 135#)
Prior to 24:00, complete 3 rounds of:
11 chin-over-bar pull-ups
1 squat snatch (205# / 155#)
*If all reps are completed, time cap extends by 4 minutes.
* Power snatches with overhead squats permitted
3/9/17
CrossFit Allegiance – CrossFit
Happy Birthday Rhonda and Avery!
Metcon
Metcon (No Measure)
Goat Day
EMOMx 20:
Odd: Movement 1
Even: Movement 2
3/8/17
CrossFit Allegiance – CrossFit
Weightlifting
Clean and Jerk (60%/2 65%/2 70%/2 75%/2 80% 2×2)
Clean Pull (85% 4×4)
Metcon
Metcon (AMRAP – Reps)
EMOMx20:
Min 1 – 15 Sumo Deadlift High Pulls (75/55)
Min 2 – 15 Wallballs (20/14)
Min 3 – 15/12 Cal Row
Min 4 – Practice HS Walking
post results
HSWalks are not worth any reps.
Scaled: rest for minute 4
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
