WOD
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
2/15/17
CrossFit Allegiance – CrossFit
Weightlifting
Clean and Jerk (60%/2 65%/2 70%/2)
Clean Pull (80% 3×3)
Metcon
Metcon (Time)
3 RFT
6 C2B
12 box jumps
6 pull-ups
ADV RX
3RFT:
6 Strict C2B
6 Kipping C2B
6 Bar MU
Optional Extra Strength Work
Metcon (Time)
For time:
50 Clean & Jerks 135/95
*EMOM: Complete 6 T2B – starting with the T2B
2/14/17
CrossFit Allegiance – Regional Athletes
Weightlifting
Back Squat
(65%/3)3
Gymnastics Conditioning
4×9 Muscle-ups
Rest 1:00 between sets
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#
