WOD
11/11/16
CrossFit Allegiance – Regional Athletes
Weightlifting
1. Snatch
65%/2
70%/2
75%/2
80%/1
85%/1
2. Clean & Jerk
65%/2
70%/2
75%/2
80%/1
85%/1
11/10/16
CrossFit Allegiance – CrossFit
Happy Birthday Miranda!
Metcon
Metcon (Time)
400m run
21 GHDSU
400m run
21 sit-ups
300m run
15 GHDSU
300m runn
15 sit-ups
200m run
9 GHDSU
200m run
9 sit-ups
Scaled
GHDSU do V-ups or sit-ups both times
11/9/16
CrossFit Allegiance – Regional Athletes
Weightlifting
1. Clean & Jerk
60%/3+1
65%/3+1
70%/3+1
(75%/3+1)2
2. Clean Pull
(90%/3)4
11/8/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 4:
27 Cal Row
27 Burpees
27 C2B
Rest 4:00
AMRAP 4:
21 Cal Row
21 Burpees
21 Toes-to-Bar
Rest 4:00
AMRAP 4:
15 Cal Row
15 Burpees
15 Pull-ups
Metcon (7 Rounds for reps)
EMOMx7:
6 C2B Pull-ups
30 Double-unders
Every round is worth 36 reps
Melissa Lima next is a bar MU!
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
