WOD
3/23/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD FT:
4,000m row
2,000m run
Split reps, Switch when you want and both people can work at the same time. Do it in any order.
Skill
You can do the WOD OR SKill work
Metcon (10 Rounds for reps)
Goat
EMOMx20:
Even: one skill
Odd: one skill
3/22/17
CrossFit Allegiance – CrossFit
Happy Birthday Jenn Harpster!
No yoga this week.
Weightlifting
Clean and Jerk (60%/2 65%/2 70%/2 75%/2 80%/2)
Clean Pull (4×4 95%)
Metcon
Metcon (Time)
Partner WOD
3 RFT:
40/30 Cal Row
30 Pull-ups
20 Burpees
3/21/17
CrossFit Allegiance – CrossFit
This Saturday get accurate measurements of your body fat % and lean mass, a reference table showing you where you are and where you should be, calculations of your resting metabolic rate and total caloric burn…. all for only $45. Sign up below: This is open to the public so invite your friends.
Saturday
https://www.eventbrite.com/e/crossfit-allegiance-body-composition-testing-tickets-31612807759?aff=utm_source%3Deb_email%26utm_medium%3Demail%26utm_campaign%3Dnew_event_email&utm_term=eventurl_text
Sunday
https://www.eventbrite.com/e/crossfit-allegiance-body-composition-testing-tickets-31614772636?aff=utm_source%3Deb_email%26utm_medium%3Demail%26utm_campaign%3Dnew_event_email&utm_term=eventurl_text
Metcon
Metcon (Time)
ADV RX
25-20-15-10-5 of: Hang Snatches (75/55#)
50-40-30-20-10: Sit-ups
100-80-60-40-20: DU
RX
KBS in place of snatch 24/16kg
Scaled: DU is one to one
Metcon
Metcon (6 Rounds for reps)
EMOMx6:
8 DB Thrusters (50s/35s)
Scaled: (35/20)
3/20/17
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (4×3 80%)
Metcon
Cement Mixer (7 Rounds for reps)
7 rounds, On the 3:00:
400m Run
12 Toes to Bar
ADV RX 5 MU
3/18/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
Cash in- 2K Row
5 Rounds
30 Burpees
30 Air Squats
Split reps
3/17/17
CrossFit Allegiance – CrossFit
Happy Birthday Brent!
Metcon
CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups
CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups
CrossFit Games Open 16.4 and 17.4 Teens (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts
55 Wall-Ball Shots
55 Calorie Row
55 Handstand Push-ups
Boys 14-15 – 135# Deadlift + 14# Wall-Ball
Boys 16-17 – 185# Deadlift + 20# Wall-Ball
Girls 14-15 – 95# Deadlift + 10# Wall-Ball
Girls 16-17 – 125# Deadlift + 14# Wall-Ball
CrossFit Games Open 16.4 and 17.4 Masters 55+ (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 185# / 125#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Push Press, 95# / 65#
3/16/17
CrossFit Allegiance – CrossFit
Happy Birthday Stevi!
Metcon
Metcon (20 Rounds for reps)
“Goat Day”
EMOMx 20:
Odd: Movement 1
Even: Movement 2
3/15/17
CrossFit Allegiance – CrossFit
Happy Birthday Catherine!
Weightlifting
Squat Clean (4×3 80%)
Metcon
Metcon (AMRAP – Reps)
AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 HSPU
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining
Rest 5:00
AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 HSPU
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining
Sore is #of calories
Scaled strict press 75/55
3/14/17
CrossFit Allegiance – CrossFit
Weightlifting
Push Jerk (3×6 across )
Metcon
Metcon (Time)
4 Rounds
400m run
15 Wallballs (20/14)
9 Deadlifts (185/135)
3/13/17
CrossFit Allegiance – CrossFit
Happy Birthday Susan!
Weightlifting
Back Squat (4×3 80%)
Metcon
Metcon (Time)
4 Rounds
300m Row
12 Dumbbell Push Presses (35s/25s)
16 Dumbbell Step Back Lunges
*Lunges done with DB’s at hang
*if not enough DB then RX is 16/12kg
More dumbbells! In a recent interview, Greg Glassman says of the benefit of dumbbell training that, “The unwieldiness of two things brings all of the wonderful neurological dynamics that translate to increased strength.” Dumbbells provide us with a different and more difficult challenge than barbells in the same way that ring dips challenge us more than dips on parallel bars or a bench. Training with the less stable dumbbell makes training with a more stable object like the barbell an easier task. Similarly, if I am proficient with ring dips, stable dips will be a walk in the park. In everyday life we hardly ever have to pick up something that is perfectly symmetrical like a barbell.
