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CrossFit WOD, October 6, 2022

PPLAdmin October 5, 2022

CrossFit – Thu, Oct 6

Barbell For Boobs Oct. 22nd 8:30AM

Barbells For Boobs is an organization that started at a CrossFit gym.  They did a workout to raise money for one of their members diagnosed with breast cancer and called it Barbell For Boobs.  It has since become a big event amongst CrossFit gyms during the month of October.  We will host our Team workout on Saturday Oct. 22nd at 8:30AMWe encourage you to bring friends and family to watch and support you or to join us for the workout which will be user friendly for all.  Please give us the heads up if you will be having an outside member working out with us so we can email them a waiver.  Below is a link to the website Barbells For Boobs.  Search Team name CrossFit Allegiance to make your donation under our team name.  This event is very dear to all of our hearts.  We all know someone who has battled breast cancer.  We also have 3 very strong amazing women who are members of our community and breast cancer survivors.

https://campaign.forboobs.org/team/445353

CrossFit WOD, October 5, 2022

PPLAdmin October 4, 2022

CrossFit – Wed, Oct 5

Shoulder Press (3-5 sets:
2-4 Reps 80-85%

3-5 second pause 1 inch from shoulders

climb or across…. log heaviest sets and reps)

Metcon (Time)

4 Rounds25 Wallballs 20/14lb20 single DB Snatches 50/3515 Box Jump Overs10 Double DB Push Press 50/35

CrossFit WOD, October 4, 2022

PPLAdmin October 3, 2022

CrossFit – Tue, Oct 4

Power Clean (5 sets
1 Power Clean
1 Hang Squat Clean
70-75% 1 RM Clean)

Hanging By A Moment (Time)

5 Rounds For Time:
60 DU
9 Power Cleans 155/105
1 – 2 – 3 – 4 -5 Rope Climbs

RX
Power Cleans 135/95
Rope Climbs 1 – 1 – 2 – 2 – 3

Modifications for rope climbs
seated rope pulls or pull-ups or ring rows

CrossFit WOD, October 3, 2022

PPLAdmin October 2, 2022

CrossFit – Mon, Oct 3

Back Squat (3-5 sets
2-4 reps @ 75-80%
3-5 second pause at the bottom
enter heaviest weight and the sets and reps at that heaviest weight.)

Metcon (Time)

7 Rounds For Time:200 Run8 Double DB Box Step-ups (50/35) RX DB (35/20)

CrossFit WOD, October 1, 2022

PPLAdmin September 30, 2022

10/1/22

Metcon

Metcon (Time)

Partner WOD
40 OHS 95 / 65 lb
40 Burpees
40 Calorie Row

36 OHS 115 / 85 lb
36 Burpees
40 Caloie Row

30 OHS 135 / 95 lb
30 Burpees
40 Calorie Row

24 OHS 155 / 105 lb
24 Burpees
40 Calorie Row

Split Reps
RX GOBLET SQUATS 32/24KG KB

CrossFit WOD, September 30, 2022

PPLAdmin September 29, 2022

9/30/22

Weightlifting

Shoulder Press (Weight)

Strict Press

3-4 Sets:
4-6 Reps @ 70-75%

*4-5 Second Isometric
*Rest As Needed Between Sets

– For EACH strict press, hold for 4-5 seconds at 1 inch off shoulder on the way up. Squeeze muscles as hard as you can during pause, then fire up

– Enter heaviest set. Record sets/reps

Metcon

Metcon (Time)

5 Rounds For Time:
50 Air Squats
400m Run
30 Sit-ups
20 Push-ups
10 C2B

RX Pull-ups

Time Cap: 38 Minutes

– Air Squats: Completed in less than 1:30.

– Run: Completed in less than 2:15.

– Sit-ups completed in less than 1:30.

– Push-Ups: Completed in less than 1:15.

– C2B Completed in less than 1:00.

– Score: Total time. If capped add 1 second for every missed rep. 100m = 1 rep.

CrossFit WOD, September 29, 2022

PPLAdmin September 28, 2022

9/29/22

Metcon

Metcon (Time)

Partner WOD
For Time:
Cash In: 200m Meter Double Dumbbell Farmers Carry
3 Rounds of:
110/80 Calorie Bike
30 Single Dumbbell Box Step-Ups
Cash-out: 200 Meter Double Dumbbell Farmers Carry

Dumbbells: 50 / 35 lb’s
Box: (24"/20")

Both partners do 200m carry split Calories on the Bike and step ups

CrossFit WOD, September 28, 2022

PPLAdmin September 27, 2022

9/28/22

Weightlifting

Deadlift (Weight)

Deadlift
3-4 Sets:
4-6 Reps @ 70-75%

*4-5 Second Isometric
*Rest As Needed Between Sets

– For EACH deadlift, hold for 4-5 seconds about 1 inch off the floor/mid shin. Squeeze muscles as hard as you can during pause, then fire up as fast as possible.

– Enter heaviest set and number of reps

Deadlift (Weight)

Deadlift
3-4 Sets:
4-6 Reps @ 70-75%

*4-5 Second Isometric
*Rest As Needed Between Sets

– For EACH deadlift, hold for 4-5 seconds about 1 inch off the floor/mid shin. Squeeze muscles as hard as you can during pause, then fire up as fast as possible.

– Enter heaviest set and number of reps

Metcon

Metcon (Time)

For Time [30 Minute Cap]:
300 Double Unders
2 Mile Run
100 Toes to Bar

*Partition However You’d Like

CrossFit WOD, September 27, 2022

PPLAdmin September 26, 2022

9/27/22

Weightlifting

Clean and Jerk (5×1)

Power Clean + Push Jerk

5 Sets:
3 Power Cleans + 1 Push Jerk

All Sets Between 70-75% of 1RM Clean & Jerk

Rest As Needed Between Sets.

Metcon

Metcon (Time)

For Time:
15 Unbroken Deficit HSPU
50/35 Cal Bike

12 Unbroken Deficit HSPU
800m Run

9 Unbroken Deficit HSPU
1,000/800m Row

[Every Break On HSPU]:
400m Run penalty

ADV RX (45/25 plate deficit)
RX No Deficit
Scaled Split or push Jerks: 135 / 95 lb

CrossFit WOD, September 26, 2022

PPLAdmin September 25, 2022

CrossFit – Mon, Sep 26

Weightlifting

Back Squat (Back Squat3-4 Sets:3-5 Reps @ 70-75% of 1RM Back Squat *4-5 Second Isometric*Rest As Needed Between Sets)

In between sets max strict pull-ups

Metcon

Metcon (AMRAP – Reps)

AMRAP 6:
1,000/800 Meter Row
12 Front Squats
Max Over the Bar Burpees

AMRAP 6:
1,000/800 Meter Row
12 Front Squats
Max Burpee to Touch a target

AMRAP 6:
1,000/800 Meter Row
12 Front Squats
Max Burpee Pull-ups

AMRAP 6:
1,000/800 Meter Row
12 Front Squats
Max Burpee Box Jumps (24"/20")

Barbell: ADV RX 155 / 105 lb
RX 135/95

WOD

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