WOD
Saturday
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
40-30-20
Strict Press (75/55)
Cal Row
Step ups
Burpees
***Split reps**
1/20/17
CrossFit Allegiance – CrossFit
Weightlifting
Clean and Jerk (3×1 65%, 3×1 70% 3×1 75%)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 min:
30 Wallballs (20/14#)
20 Cleans (95/65#)
5 Ring Muscle-ups
Scaled:
MU = 10 PU + 10 dips
1/19/17
CrossFit Allegiance – CrossFit
Happy Birthday Kendra!
Weightlifting
Deadlift (1×5 65% 1×5 75% 1×5 80% 1×3 85%)
Touch and go
Log your set at 85%
Metcon
Metcon (4 Rounds for reps)
1 Minute Max DU
5 Minute rest
1 Minute Max Bar MU
5 Minute rest
1 Minute Max PU
5 Minute rest
1 Minute Max T2B
Scaled
1 Minute Max DU
5 Minute rest
1 Minute Max PU
5 Minute rest
1 Minute Max knee ups
5 Minute rest
1 Minute Max KBS 24/16kg
This is an off day and we are practicing for our competition “Battle of the Lake”
I’m hoping this will help you determine who is doing which movement for the Bonus WOD’s and will give you an idea of how many reps you can get in one minute.
If you haven’t looked at the WOD’s you can read them all here:
https://www.facebook.com/events/182584002211541/?active_tab=discussion
Metcon
Extra work if you want
Warm-up (No Measure)
AMRAPx 20min:
1 Deadlift (315/205#)
10 T2B
15 Barbell Burpees
1/18/17
CrossFit Allegiance – CrossFit
Weightlifting
The Big Clean Complex
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk +
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.
Big Clean Complex (Weight)
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
1 complex = all 12 reps without dropping the bar. Rest as needed between the sets.
Goal is to build in weight each set
High Hang is from the pockets
Hang is from above the knee
I believe the world record is held by ZA Anderson at 260.
The new record is 285
Extra work if you want an after WOD
Warm-up (No Measure)
5 Rounds
1 min Bike
1 min GHD
1 min Lunges
1 min DU
1/17/17
CrossFit Allegiance – CrossFit
Metcon
Golden Girls 2 (Time)
For time with a 12 minute time cap
Team of 3
Cash-in: 100 Burpees
-then-
30 snatches (Isabel)
30 Clean & Jerks (Grace)
30 Squat Cleans
RX 135/95 and Scaled 95/65
**One person working at a time
**Tag team member to step in at anytime
**You have to do the WOD in the order as it is written and you have to finish each movement before moving onto the next movement.
**Score is time it took you to finish the WOD.
** Tie breaker will be time it took to finish Isabel
make note of your Isabel time in the notes.
Metcon
()
Distinguished 2 (AMRAP – Reps)
10 Minute AMRAP
0-3 minutes
Max Ring MU
Max HSPU
Max Wallballs RX (20/14#) (10’/9′) Scaled (20/14#) (10’/8′)
-then- you have 10 seconds to get set for second half of WOD
3:10-10 minutes
Max Cal Row
Max Thrusters RX 95/65 Scaled 75/55
Dead hang
Rules for 0-3 minutes:
*One athlete working at a time
*Athletes MUST tag team member when switching
*During 0-3 minutes Athletes have to stay with the same movement they choose meaning if Athlete A is doing Ring MU then they can only continue to do Ring MU for the entire 3 minutes. You can have as many athletes as you want doing the same movement. For example Athlete A, B and C can all do Wallballs or Athlete A can do Wall-balls Athlete B does HSPU and Athlete C also does HSPU. Just remember if B and C are doing HSPU they continue to do HSPU for the entire duration of the 3 minutes tagging and switching back and forth as many times as needed for 3 minutes if at all.
*Each member does not have to do a movement if you don’t want them to.
* You can have only Athlete A do ring MU the entire time if that is what you choose.
Ring MU = 25 points
HSPU = 10 points
Wallballs = 3 points
Rules for 3-10 minutes
On minute three you will start the second half of the WOD. You can have one of your athletes already sitting on the rower with it turned on and ready to go at anytime from 0-3 minutes.
**Rotate whenever and however if at all.
**Score is total Reps on the rower and # of thrusters combined with points from 0-3 minutes.
* If the dead hang comes to a rest then the person on the thrusters has to stop working.
* The rower does not have to stop working if the dead hang comes to a rest. Only the person doing thrusters has to stop and can only continue when the dead hang resumes.
* You DO NOT have to tag your partner when switching on this half of the WOD
1/16/17
CrossFit Allegiance – CrossFit
Happy Birthday Lauren S
and Eric O!
Weightlifting
Back Squat (3×3 65%)
Metcon
Metcon (Time)
3 Rounds
25 KBS 32/24kg
25 Burpees
Burpees are with 2 feet together hopping over an abmat.
Scaled 24/16kg
#throwbackgreenvillegames
Extra work if you want an after WOD
Snatch (60% 1×2 65% 1×2 70% 1×2)
Snatch Pull (3×3 80%)
1/14/17
CrossFit Allegiance – CrossFit
Weightlifting
Metcon (Time)
With a partner, “you go – I go style”
RX
5 Clean and Jerks (205/125#)
4 Clean and Jerks (225/135#)
3 Clean and Jerks (245/145#)
2 Clean and Jerks (265/155#)
1 Clean and Jerk (285/165#)
Metcon
Metcon (Time)
Partner WOD
4RFT:
18-12-9-6 T2B*
18 Wallballs (20/14#)
*Partner A gets T2B then B gets T2B, then A gets WB then B gets WB. Each getting all the reps not splitting reps.
1/13/17
CrossFit Allegiance – CrossFit
Happy Birthday to Leslie Auton, our first CrossFit Allegiance member. It’s been a long road and you have been there for us every step of the way . Thank you and we love you!
Metcon
1: Metcon (4 Rounds for reps)
R1
AMRAP 5min:
Power Snatch (115/80#)
R2
AMRAP 4min:
Row for Calories
R3
AMRAP 3min:
OHS (115/80#)
R4
AMRAP 2min:
Double-unders
2: Metcon (Time)
5RFT:
12 Burpees
35 Double-unders
1/12/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Reps)
3 person Partner WOD
4 Rounds:
Athlete A 1 min sled push 90/45
Athlete B 1 min HSPU
Athlete C 1 min cal row
rotate EMOM
**Score is total reps as a team**
sled push down and back = 2
HSPU scaled = Strict press 75/55
Congratulations to Zack and his family. They have a new baby boy!
1/11/17
CrossFit Allegiance – CrossFit
Weightlifting
Clean and Jerk (80% (2 cleans + 1 Jerk) x 4)
60%/ 2 cleans + 1
65%/2+1
70%/2+1
75%/2+1
(80%/2+1)4
Metcon
Metcon (Time)
7RFT:
9 Snatches (95/65#)
15 Wallballs (20/14#)
21 Double-unders
