WOD
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
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
