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CrossFit WOD, October 10, 2022

CrossFit – Mon, Oct 10

Power Clean + Push Jerk (5 Sets of: 3 Power Cleans + 1 Push Jerk)
Perform the power clean as a single rep not a touch and go
Working at 70 – 75%
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
1 Power Clean
1 Ring MU
100m Run
2 Power Cleans
2 Ring MU
100m Run
3 Power Cleans
3 Ring MU
100m Run
… ADD 1 Rep Each Round

Barbell: ADV RX 185/125
Barbell: RX 155/105 and C2B pull-ups

100m Run = 1 Rep

CrossFit WOD, October 7, 2022

CrossFit – Fri, Oct 7

Deadlift (3-5 Sets:
2-4 Reps @ 75-80%

*3-5 Second Isometric
*Rest As Needed Between Sets

– For EACH deadlift, hold for 3-5 seconds about 1 inch off the floor/mid shin on the way UP.)

CrossFit WOD, October 6, 2022

CrossFit – Thu, Oct 6

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

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

CrossFit WOD, October 5, 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)
<p>4 Rounds</p><p>25 Wallballs 20/14lb</p><p>20 single DB Snatches 50/35</p><p>15 Box Jump Overs</p><p>10 Double DB Push Press 50/35</p>

CrossFit WOD, October 4, 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

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)
<p>7 Rounds For Time:</p><p>200 Run</p><p>8 Double DB Box Step-ups (50/35)</p><p> </p><p>RX DB (35/20)</p>

CrossFit WOD, October 1, 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

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.  

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