November 2014

Main – CrossFit Metcon Happy Birthday Colby (AMRAP – Reps) 5 min AMRAP Wallballs 20/14 girls 9ft. Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 400m run 10 slamballs 20 lunges 400m run 10 slamballs 20 V-ups 400m run 10 slamballs 20 HRPU 400m run 10 slamballs 20 Air Squats

Main – CrossFit Power Snatch + Squat Snatch (Work up to a heavy single) Your Isabel (Time) 30 Power Snatches at 70% of the Snatch Complex above. ADV RX: Every time you break complete 2 Ring Muscle ups

Main – CrossFit This week classes will run normal up until Thanksgiving. We will have one class on Thursday, Friday and Saturday at 9:30am only. Open gym on Sunday from 1-3pm as well. Gymnastics Handstand Walk (10×1 50 m Handstand walks) Metcon Metcon (Time) 4 Rounds 10 Burpees 30 DU 300m Run 90 Singles

Main – CrossFit Weightlifting Front Squat (3×2) Metcon Metcon (Time) 3 RFT: 1,000 m Row each 40 Power Cleans, 135/95 40 Box Jump Overs, 24/20 Each team will have one rower, one barbell and 1 box. When team is done rowing 1,000 m, one will go to the barbell, the other to the box and

Main – CrossFit Weightlifting Back Squat (EMOMx6, 3 Back Squats) Metcon Metcon (15 Rounds for reps) On the Minute x 30: Odd Minutes – 30 DU Even Minutes – 15 Burpees30 Singles if you don’t have DU In WODify there should be 15 rounds to log. One round consists of 30 DU and 15 Burpees

Main – CrossFit Metcon Metcon (Weight) Death by Thrusters, 135/95 – Everyone will start with 135/95 and will give it everything they have. If you are unable to complete 10 rounds with this weight, drop the weight to 115/75 and start over. – If you are unable to complete 10 rounds with 115/75, drop the

Main – CrossFit Wednesday, Nov 19, it is Danny’s 36th birthday. He would like to do a partner WOD. He is choosing 18 and 36 because he is turning 36 and his daughter would have been 18. Weightlifting Deadlift (EMOMx6, 3 Deadlifts) Metcon Metcon (Time) Partner WOD for time: Cash-in 100 m Run 3 Rounds

Main – CrossFit Weightlifting Power Snatch (3×1 at 85% 3×1 at 90% 3×1 at 85%) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 of: 50 Air Squats 50 Double-Unders 40 Box Jumps, 24/20 40 T2B 30 C2B Pull-Ups 30 Bar Facing Burpees 20 Cleans, 145/100 20 Jerks, 145/100 10 Ground to Overhead, 145/100 10

Main – CrossFit It is our 2 year anniversary at CrossFit Allegiance. For those of you that did this WOD last year, your scores are in WODify. Thank you for all the good memories! Gymnastics Pull-ups (10-8-6-4-2) Metcon Monday 11/18/13 (AMRAP – Reps) 4 rounds for reps: 1 minute Wallballs 20/14 lbs -30 second rest-

Main – CrossFit Weightlifting Front Squat (EMOMx10, 3 Front Squats) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8: 3 Power Snatches (95/65), 3 Box Jump Overs (24/20) 6 Power Snatches (95/65), 6 Box Jump Overs (24/20) 9 Power Snatches (95/65), 9 Box Jump Overs (24/20) Continue to add 3 reps per round