WOD
11/7/16
CrossFit Allegiance – Regional Athletes
Weightlifting
1. Snatch
60%/4
65%/4
70%/4
(75%/4)2
2. Snatch Pull
(90%/3)4
Saturday
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD:
200m Run
40 Pull-ups
60 Wallballs
80 Sit-ups
400m Run
30 Pull-ups
50 Wallballs
70 Sit-ups
600m Run
20 Pull-ups
40 Wallballs
60 Sit-ups
800m Run
Split reps and run together
11/4/16
CrossFit Allegiance – Regional Athletes
JUST a REMINDER:
(75%/4)3, that should be read to mean: 3 sets of 4 reps at 75%. Snatch 60%/2; 70%/2 should be read to mean 2 reps at 60%, then 2 reps at 70%. When the program calls for something like clean & jerk 60%/2, that means one set of 2 clean & jerks at 60%.
When the program calls for something like clean & jerk 60%/(3+1), that means you should do the following: clean, clean, then clean & jerk. (2+1) would be clean, clean & jerk.
Weightlifting
1. Snatch
65%/2
70%/2
(75%/2)3
(80%/1)4
2. Clean & Jerk
65%/2
70%/2
(75%/2)3
(80%/1)4
3. Back Squat
60%/3
70%/3
(75%/3)2
(80%2)2
11/03/16
CrossFit Allegiance – CrossFit
There is a bit of a revised schedule this week from Thursday to Friday. Please see below:
Thursday
5:30am Kyle
8:30am Greg
12pm Greg
4pm Alyson-NO CFKids
5:30pm Alyson
6:30pm Shawn
Friday
5:30am Kyle
6:30am Kyle
8:30am Greg
12pm Greg
4pm Greg -NO CFKIDS
5:30pm Leslie
6:30pm Alyson
Saturday
9:30am -Leslie
Sunday
1-3pm -Greg
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
11/2/16
CrossFit Allegiance – CrossFit
Starting this week, we will incorporate new strength program that will have extra strength work programmed under Regional Athletes in WODify. The program coincides with our WODs. This is not for everyone. Again, it is EXTRA work. If you decide to follow this extra work please DO NOT let it interfere with the regular class times you are attending.
It will start with a general 4 week cycle that will end with heavy singles in the snatch and clean & jerk. From there, the programming will build into longer cycles with various points for testing of the back squat, front squat, snatch and clean & jerk. The programming will adjust appropriately as the CrossFit Open/Regionals season nears.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAPx20min
10 C2B
10 Push-ups
15 Air Squats
200m Run
ADV RX
5 Bar MU
10 Chest Slapping Push-ups
Metcon
Metcon (AMRAP – Reps)
EMOMx6min:
Odd: AMRAP T2B
Even: Rest
11/1/16
CrossFit Allegiance – CrossFit
Metcon
Bounce House (AMRAP – Reps)
AMRAPx4min:
3 Rounds:
12 Deadlifts (95/65#)
9 Hang Cleans (95/65#)
6 Jerks (95/65#)
Time remaining: Max Calorie Row
Rest 4:00
AMRAPx 4:
2 Rounds:
12 Deadlifts (135/95#)
9 Hang Cleans (135/95#)
6 Jerks (135/95#)
Time remaining: Max Calorie Row
Rest 4:00
AMRAPx 4
1 Round:
12 Deadlifts (155/105#)
9 Hang Cleans (155/105#)
6 Jerks (155/105#)
Time remaining: Max Calorie Row
Score is Calories on the Rower
Gymnastics
HSPU Test (7 Rounds for reps)
Ninjas: EMOMx7: 12 unbroken HSPU
Advanced: EMOMx7: 9 unbroken HSPU
Intermediate: EMOMx7: 6 unbroken HSPU
Beginner: EMOMx7: 3 unbroken HSPU
10/31/16
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (1RM)
If you’re not feeling a 1RM do another week of:
Triple at 80%
Single at 85%
Triple at 80%
Single at 87%
Triple at 80%
Single at 90%
Metcon
Metcon (Time)
Partner WOD
1,500m Row
75 Burpee Box Jump Overs, 24/20″
Split reps
Extra work if you want an after WOD
Muscle Ups
For time:
Ninjas: 4×8 unbroken Muscle ups, rest as needed between sets
Advanced: 5×6 unbroken Muscle ups, rest as needed between sets
Intermediate: 8×4 unbroken Muscle ups, rest as needed between sets
Novice: 10×3 unbroken Muscle ups, rest as needed between sets
Change the sets when you log your work.
10/29/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
“Run BMC”
200m Run
1 Round of Badger:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
400m Run
2 Rounds of Mary:
5 Handstand Push-ups
10 Pistols
15 Pull-ups
600m Run
3 Rounds of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats
800m Run
Partner up and work together and split reps or work together and each do all the reps or do it on your own. RX is only if you do all the reps. Have fun!
Halloween 3
CrossFit Allegiance – CrossFit
Weightlifting
1: Metcon (Weight)
0-10 minutes each team member establishes a 3 rep touch and go clean max. Score is the total weight for the entire team. Example: Athlete A does 100lbs, B does 100lbs and C does 100lbs. Score is 300lbs.
Metcon
2: Metcon (Time)
Relay style, with each member completing their full workout before tagging the next:
(A) 9-6-3:
Kettlebell Deadlift 24/16kg, burpees
(B) 12-9-6:
Chest-Level Kettlebell Swings 24/16kg, burpees
(C) 15-12-9: Overhead Kettlebell Swings 24/16kg, burpees
Teams can choose which athlete does which workout, but each athlete must complete one of the three above. Athlete “A” starts the order and completes the full 9-6-3 before tagging Athete “B”. When Athete “B” completes their portion, they tag Athlete “C”. When Athlete “C” completes their final workout, that total time is the score for the event.
3: Metcon (AMRAP – Rounds and Reps)
Event 3
AMRAP x 15min:
15 T2B*
15 Wallballs* 20/14
15 Barbell Repetitions* 75/55
45 Cal Row*
Each team member completes repetitions at each station before the team advances.
*T2B
Athlete 1 – 15 T2B or 30 knee ups
Athlete 2 – 15 Knee ups
Athlete 3 – 15 Sit-ups
*Wallballs –
Athlete 1 – 15 Medball Front Squats
Athlete 2 – 15 Medball Thrusters
Athlete 3 – 15 Wallball Shots
*15 Barbell Repetitions
Athlete 1 – 15 Deadlifts (75/55#)
Athlete 2 – 15 Hang Cleans (75/55#)
Athlete 3 – 15 Hang Snatches (75/55#)
*Row
Athlete 1 – 15 Cal Row
Athlete 2 – 15 Cal Row
Athlete 3 – 15 Cal Row
10/27/16
CrossFit Allegiance – CrossFit
Tomorrow is our Family Fun day. I hope everyone has their costume and is ready to have some fun. We will have a 3 WOD competition with judges at every class time. Come in with your 3 person team when you can. CF Kids will have a competition as well. Please join us for Trunk OR Treat at 5pm. Eric and I will provide some food, BYOB and if possible a side dish. Also, if you have a corn-hole board please bring it. NOTE: if you don’t have a team, no worries we will work something out. LETS HAVE SOME FUN!!!
Kelly Nouri rocking some pull-ups Tuesday
Metcon (Time)
400 m run
Rest 2 minutes
400 m run
Rest 2 minutes
300m run
Rest 1:30
300m run
Rest 1:30
200m run
Rest 1 min
200m run
