WOD
2/14/17
CrossFit Allegiance – CrossFit
Sign up for the CrossFit Open here and choose CrossFit Allegiance as your box:
https://games.crossfit.com/
While we hit benchmark workouts throughout the year, the CrossFit Games Open is the time to see how we perform compared to other CrossFitters around the world.
WHAT IS THE CROSSFIT OPEN?
The Open is comprised of five workouts over five weeks. The workouts will be released every Thursday during the five weeks of the Open, and you can watch the live announcement of the workout on the CrossFit Games website.
The announcement will take place each week. After the workout is released, any athlete who has registered for the Open will have until 5 p.m. PT on the following Monday to submit their best score online.
WHAT IS THE PURPOSE OF THE CROSSFIT OPEN?
The Open is the first qualifying stage of the CrossFit Games. Any athlete who wants to compete at the Games must first make it through the Open in their region.
Most importantly, the Open will also give you some interesting data on your performance in the gym, which can be a guide for setting realistic goals for the following year.
Metcon
Metcon (6 Rounds for reps)
EMOMx9:
Min 1: 5 Snatches 135/95#
Min 2: 5 Snatches
Min 3: Rest
Min 4: 5 Snatches
Min 5: Rest
Min 6: 9 Clean & Jerks135/95#
Min 7: 9 Clean & Jerks
Min 8: Rest
Min 9: 9 Clean & Jerks
ADV RX (165/115#)
One time through but in WODify you will score it as 6 Rounds for reps.
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
2/13/17
CrossFit Allegiance – CrossFit
Sign up for the CrossFit Open here and choose CrossFit Allegiance as your box:
We will host Friday Night Lights here again.
Weightlifting
Snatch (60%/2 65%/2 70%/2)
Snatch Pull (80% 3×3)
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Ladies: 35#
2/10/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18min:
Partner WOD
30 Push Jerks (115/80#)
30 BJ (24/20″)
30 Cal Row
30 T2B
Split Reps
Metcon
Metcon (6 Rounds for reps)
EMOMx12
Odd: 10 HSPU
Even: 5 Muscle-ups
Scaled
Odd: Press 75/55
Even: 5 C2B OR PU OR 10 RR
2/9/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 2
4 Rounds
60/40 Calorie Bike
50 Sit-ups
200m run
Split cal and reps and run together.
2/8/17
CrossFit Allegiance – CrossFit
It’s that time again! The CrossFit Open is around the corner. Sign up today at
https://games.crossfit.com/
I will send an email out describing what the CrossFit Open is for all of you that didn’t have the opportunity to participate last year.
We will need 4 captains : )
Weightlifting
Clean and Jerk (Work up to a heavy single)
Metcon
Metcon (4 Rounds for reps)
4 Rounds
1 min Bench Press 135/95#
Rest 1 min
1 min Front Squat 135/95#
Rest 1:00
1 min Deads 185/135#
Rest 1 min
1 min strict Pull-ups
Rest 1 min
Scaled:
Floor Press 95/65# Deads 135/105#
***Front Squat is from the ground
2/7/17
CrossFit Allegiance – Regional Athletes
Weightlifting
1. Snatch – heavy single, then 85% of HS; 90% of HS
2. Snatch Pull – (105%/2)4
3. Gymnastics Conditioning
5x 60% of your best unbroken Muscle up set, rest 2 minutes between sets
4. EOMOMx20min
Odd: rest
Even: 18 GHDSU
2:8/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (5 Rounds for reps)
5 Rounds
1 min max cal row
Rest 1min between rounds
Metcon (5 Rounds for reps)
5×15 Kipping HSPU
Rest 1:00 between sets
Scaled
Press
5×15 75/55
Metcon (4 Rounds for reps)
EMOMx8min:
Odd: 4 Snatches 135/95
Even: 7 OHS 135/95
ADV RX 155/105
Scaled
L2 95/65
L1 75/55
Each round is worth 11
2/6/17
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat (65%x5, 75%x3, 80%x3, 85%x2, 90%3×1)
Metcon
Snake Bite (Time)
21-15-9:
Squat Snatch, 95/65
CTB Pull-Ups
Scaled:
Squat Clean (95/65)
Pull-ups
2/4/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
100 T2B
120 Cleans 135/95
1600m Run
Split reps but you both run a total of a mile. Break it down in any order or fashion as you want. For example you can do 800m run then 10 T2B then run 400m then 10 C&J…….. Just make sure you do all the work
2/3/17
CrossFit Allegiance – CrossFit
Weightlifting
Clean and Jerk
2 cleans + 1 Jerk
60%/2+1
70%/2+1
75%/2+1
80%/2+1
1 clean & Jerk
85%/1
90%1
95%/1
Metcon
Metcon (AMRAP – Rounds and Reps)
Ascending Ladder for 8 Minutes:
3 Clean & Jerks (155/105#)
3 Over-the-Bar Burpees
6/6, 9/9…
3 c &J and 3 OBB is 1 round
6/6 is 2 Rounds
9/9 is 3 Rounds
ADV Rx 155/105
RX 135/95
Extra work if you want an after WOD
Metcon (5 Rounds for reps)
ADV RX
5×12 Unbroken Kipping HSPU
Rest as needed
RX
5×6 Unbroken Kipping HSPU
Rest as needed
