WOD
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
2/23/17
CrossFit Allegiance – CrossFit
This is the last night to sign up for the open. Also we are not going to have the draft tomorrow. I will just post the teams on the whiteboard Thursday evening and on WODify. The first Open workout will be our WOD for Friday. Anyone signed up for the open that cannot make it to Friday night lights will have the opportunity to come to any class during the day and will have a judge assigned to them. Friday night lights will start at 5:00pm and run until needed. We will have several judges to run a couple of different heats. If you are unable to get your workout in on Friday it is up to you to find a judge who can make time for you and come in on their Saturday or Sunday and judge you. I will have a list of our judges on the whiteboard as well. You will have your last chance to do the workout on Monday before 5pm. Please do not wait until the last minute because it does not allow me enough time to log in and approve your score. For those of you who are doing this for the first time we will explain how to log your scores and how it all works on Friday. This weeks prizes will go to the team that has the most points to win the WOD. Next week will be a new theme.
Metcon
Metcon (No Measure)
“Goat Day”
EMOMx 20:
Odd Min: Movement 1
Even Min: Movement 2
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. Choose two “Goats” to work on, and we’ll alternate between them on each minute.
2/22/17
CrossFit Allegiance – CrossFit
Weightlifting
Clean and Jerk (60%/2 65%/2 70%/2)
Clean Pull (3×3 80%)
Metcon
Metcon (4 Rounds for reps)
EMOMx 16min:
Minute 1: 7 Deadlifts (185/135) + 7 Box Jumps (24/20″)
Minute 2: 15/12 Calorie Bike
Minute 3: 7 Wallballs (20/14#) + 7 C2B Pull-ups
Minute 4: 15/12 Calorie Row
Each round is worth
Guys: 58
Girls: 52
2/21/17
CrossFit Allegiance – CrossFit
Happy Birthday Hillary!
Time is running out. Sign up for the open today:
Metcon
Metcon (Time)
3 Rounds:
24 Cal Row
21 Hang Power Cleans (115/80)
18 Step-Back Lunges (115/80)
15 Over-the-Bar Burpees
Gymnastics
Metcon (Time)
6×12 Kipping HSPU
2 minute rest between sets
2/20/17
CrossFit Allegiance – CrossFit
Weightlifting
Power Snatch (60%/2 65%/2 70%/2)
Snatch Pull (3×3 80%)
Metcon
Metcon (3 Rounds for reps)
AMRAP x 4min:
30 DU
15 Power Snatch (75/55#)
Rest 4:00
AMRAP 4:
30 DU
12 Power Snatch (95/65#)
Rest 4:00
AMRAP 4:
30 DU
9 Power Snatch (115/85#)
One time through but track reps separately for all 3 4min AMRAP
2/18/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
600m Run
50 pull-ups
100 push-ups
150 Air Squats
400m Run
40 pull-ups
80 push-ups
120 air squats
200m run
30 pull-ups
60 push-ups
90 air squats
100m Run
10 pull-ups
20 push-ups
30 air squats
***run together and split reps.
2/17/17
CrossFit Allegiance – CrossFit
The CrossFit Open is one week away. Sign up here and choose CrossFit Allegiance as your box:
Next Thursday night the 22nd we will watch the first CrossFit Open workout announcement at CFA (BYOB). We will also have our draft picks for teams. The way the draft will work is each athlete signed up will be put in the hat. We will choose 3 captains. Each captain will take turns pulling a name out of a hat.
Weightlifting
Back Squat (3×3 70%)
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
AMRAP x 20min:
75 Wallballs (20/14#)
60 Calorie Row
45 1-Arm KB Snatch (24/16kg)
30 C2B Pull-ups
Split reps
2/16/17
CrossFit Allegiance – CrossFit
Starting this Friday Yoga class every Friday at 10:30am. $5 per class.
So far we have 17 athletes signed up for the Open. If you haven’t signed up yet below is the link. It is $20
https://games.crossfit.com/article/2017-reebok-crossfit-games-season-schedule
Metcon
Metcon (Time)
Partner WOD:
3 Rounds
20 Squat Clean Thrusters (135/95)
30 cal row
400 M run
ADV RX (155/105)
Skill
Metcon (No Measure)
EMOMx 10 minutes
Pick a skill to work on
