Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Push Press

Metcon

Settings

Workout

1/15/20

Please take the time to review the WODs and sign up for our annual BOTL IV. Everyone can use the motivation and CrossFit Allegiance could also use the Support. We all put a lot of time and effort into this event and so far every year it has been a great success. The link to sign up is below. Thank you for your time and help! http://www.unbrokenseries.com/battle-lake

Weightlifting

Push Press

Push Press

Pausing Push Press
4 Sets of the Complex:
1 Pausing Push Press + 1 Push Press
1 Pausing Push Press + 1 Push Press

Set 1: 60%
Set 2: 65%
Sets 3-4: 70%
% Based off 1 RM Push Jerk

Note:
Reps are unbroken
OFF the rack
Pause 2 seconds in the dip of the Push Press
There is no pause in the regular Push Press

The goal of the Pausing Push Press is to establish a strong, vertical dip position
In the 2 second pause, focus on keeping the:
Torso Vertical
Heels Down
Elbows Up

Metcon

Metcon (Time)

On the 4:00 x 5 Rounds:
20/15 Cal Row
40 DU
7 Front Squats (205/145)

RX
20/15
40 DU
4 Front Squats (205/145)

Score is slowest Round
Notes:
Rounds begin on the 0-4-8-12-16

Scaling options:
Goal is to cap each round at 3 minutes, or 1 minute per movement for a 1 minute rest

DU
Choose variation that you can complete unbroken in around 30 seconds each round
Front Squats
The barbell comes from the floor, so it should also be a weight you can clean
Choose a moderately heavy front squat weight, but something you'll complete unbroken every round
It is ok to squat clean the first rep

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, January 15, 2020

Male Clients

1

Jeff
Peck

8:30AM CrossFit Class

1 x 2 @ 210 lbs

2

Colby
Wollak

4:00 PM CrossFit

1 x 2 @ 205 lbs

2

Dane
Sonnenberg

4:00 PM CrossFit

1 x 2 @ 205 lbs

2

Kyle
Baker

5:30 PM CrossFit

1 x 2 @ 205 lbs

3

Stephen
Kent

5:30 AM CrossFit

1 x 2 @ 155 lbs

4

Todd
Mehrmann

5:30 PM CrossFit

1 x 2 @ 150 lbs

5

Al
Moody

5:30 AM CrossFit

1 x 2 @ 145 lbs

5

Eric
Olinger

12:00 PM CrossFit

1 x 2 @ 145 lbs

5

Johnny
Quilla

12:00 PM CrossFit

1 x 2 @ 145 lbs

5

wesley
wilson

9:30 AM CrossFit

1 x 2 @ 145 lbs

6

Brian
Shannon

6:30 PM CrossFit

1 x 4 @ 135 lbs

6

Darius
Nouri

8:30AM CrossFit Class

1 x 2 @ 135 lbs

6

Hap
Clayton

8:30AM CrossFit Class

1 x 2 @ 135 lbs

6

Jason
Leach

12:00 PM CrossFit

1 x 2 @ 135 lbs

6

King
of Verdict ...

9:30 AM CrossFit

1 x 2 @ 135 lbs

7

Danny
Eckard

6:30 AM CrossFit

1 x 2 @ 125 lbs

8

Evan
Mason

4:00 PM CrossFit

1 x 2 @ 115 lbs

8

Joey
Hager

5:30 PM CrossFit

1 x 2 @ 115 lbs

9

Bernard
Tripp

6:30 AM CrossFit

1 x 2 @ 105 lbs

9

Ken
Buckstad

5:30 AM CrossFit

1 x 2 @ 105 lbs

9

Mike
Alfred

5:30 AM CrossFit

1 x 2 @ 105 lbs

10

Paul
Rafferty

5:30 AM CrossFit

1 x 2 @ 80 lbs

11

David
Dahle

8:30AM CrossFit Class

1 x 2 @ 75 lbs

12

GRIFFIN
PARKHURST

5:30 PM CrossFit

1 x 2 @ 70 lbs

13

Jim
Tuttle

6:30 AM CrossFit

1 x 2 @ 65 lbs

14

Zeno
Moore

4:00 PM CrossFit

1 x 2 @ 55 lbs

15

Ben
Mustian

4:00 PM CrossFit

1 x 2 @ 35 lbs

16

nick
sweeney

4:00 PM CrossFit

1 x 2 @ 20 lbs

Female Clients

1

Jenn
Warcola

8:30AM CrossFit Class

1 x 2 @ 105 lbs

1

Teeter
Miller

5:30 PM CrossFit

1 x 2 @ 105 lbs

2

Emma
Mason

4:00 PM CrossFit

1 x 2 @ 90 lbs

2

Leslie
Auton

6:30 PM CrossFit

1 x 2 @ 90 lbs

3

Jennifer
Eckard

12:00 PM CrossFit

1 x 2 @ 85 lbs

3

Shannon
Fichter

5:30 PM CrossFit

1 x 2 @ 85 lbs

4

Katie
Tuttle

8:30AM CrossFit Class

1 x 2 @ 80 lbs

5

Rebecca
Karner

12:00 PM CrossFit

1 x 4 @ 75 lbs

5

Allison
Farar

4:00 PM CrossFit

1 x 2 @ 75 lbs

5

chelsea
snitker

4:00 PM CrossFit

1 x 2 @ 75 lbs

5

Lauran
Stump

5:30 AM CrossFit

1 x 2 @ 75 lbs

6

Jacki
Collins

5:30 AM CrossFit

1 x 2 @ 70 lbs

6

Jessica
Kincaid

6:30 PM CrossFit

1 x 2 @ 70 lbs

7

Cindy
Mustian

4:00 PM CrossFit

1 x 2 @ 65 lbs

7

Nikki
Stewart

4:00 PM CrossFit

1 x 2 @ 65 lbs

8

Kelly
Nouri

8:30AM CrossFit Class

1 x 2 @ 55 lbs

8

Marissa
Hager

5:30 PM CrossFit

1 x 2 @ 55 lbs

9

Mary
Rafferty

5:30 AM CrossFit

1 x 2 @ 45 lbs

10

Amy
Clinton

9:30 AM CrossFit

1 x 2 @ 40 lbs

11

Emily
Wagner

8:30AM CrossFit Class

1 x 2 @ 35 lbs