WOD

CrossFit Allegiance – CrossFit

Reminder: Next CFA Gathering
When:  Saturday, December 15th
Where:  Brent Miller’s House 4291 HWY 73, Iron Station.  (Right before East Lincoln Middle School)
What Time: 3pm

We will cover the main dish.  Please bring something to share and your beverages. Also, if you would like to be a part of the gift exchange please bring a gift.

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Gymnastics

Metcon (AMRAP – Reps)

5 Rounds, In a 90 Second Window:

20/14 Calorie Row

Max Handstand Push-ups

Rest 30 Seconds After Each Round.

RX Push Press 95/65

Weightlifting

Push Jerk (5,4,3,2,1 climbing)

On the 2:00 x 5

0:00 Set 1: 1 x 5

2:00 Set 2: 1 x 4

4:00 Set 3: 1 x 3

6:00 Set 4: 1 x 2

8:00 Set 5: 1 x 1

Metcon

Metcon (AMRAP – Reps)

AMRAP 7:

3 Deadlifts, 3 Hang Cleans, 3 Push Jerks

6 Deadlifts, 6 Hang Cleans, 6 Push Jerks

9 Deadlifts, 9 Hang Cleans, 9 Push Jerks

…

Continue to Climb By (3) Repetitions Until 7:00.

Barbell: 135/95

RX 115/75

CrossFit Allegiance – CrossFit

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Weightlifting

Stamina Squating

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats

Barbell Loaded at 70% of 1RM Front Squat For Both Lifts

Metcon

Jump Start (Time)

60 DU, 30 DB Snatches (50/35)

60 DU, 30/21 Cal Row

60 DU, 30 T2B

60 DU, 30/21 Cal Row

60 DU, 30 DB Snatches (50/35)

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Partner WOD

4 Rounds

4 Rope climbs

400m Run

10 pull-ups

20 push-ups

30 Air Squats

40 Sit-ups

In place of rope climbs – 10 Clean & Jerks (total)

In pace of run 30 Burpees (total)

CrossFit Allegiance – CrossFit

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Weightlifting

Stamina Squating

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 1 Front Squat

Even Minutes: 3 Back Squats

Barbell Loaded at 82% of 1RM Front Squat For Both Lifts

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

20 Wallballs (20/14)

20 Sumo Deadlift High Pulls

20 Box Jumps (24/20)

20 Push Presses (75/55)

20/14 Calorie Row

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

TEAM OF THREE

5 Rounds:

60/45 Calorie Row

36 Burpees

300 Meter Farmers Carry (24/16kg)

Split reps and one person at a time on Farmers Carry

CrossFit Allegiance – CrossFit

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Metcon

Metcon (3 Rounds for reps)

Teams of 3

AMRAP 7:

50 Back Squats (155/105)

50 Back Squats (185/125)

AMRAP Back Squats (225/155)

Rest 3 Minutes

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)

RX

Teams of 3

AMRAP 7:

50 Back Squats (115/80)

50 Back Squats (135/95)

AMRAP Back Squats (155/105)

Rest 3 Minutes

AMRAP 7:

50 Bench Press (75/55)

50 Bench Press (95/65)

AMRAP Bench Press (105/75)

Rest 3 Minutes

AMRAP 7:

50 Deadlifts (135/95)

50 Deadlifts (155/105)

AMRAP Deadlifts (185/135)

Score is the reps you get during the last round of the AMRAP not the 50 reps.

CrossFit Allegiance – CrossFit

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Metcon

Criss Cross (AMRAP – Rounds and Reps)

AMRAP 15:

30 DU

15 Power Cleans (115/80)

30 DU

15 T2B

RX

15 DU

15 power Cleans (95/65)

15 DU

15 T2B

Strength

Metcon (AMRAP – Reps)

AMRAP x 4min:

1-2-3-4-5-6-7-8…

Unbroken Chest to Bar Pull-ups

Climbing as High as Possible

RX Pull-ups

Mobility

Metcon (No Measure)

Minute 0-2 Hamstrings

Minute 2-4 hips

Minute 4-6 quads

Minute 6-8 ankles and wrists

Minute 8 – 10 shoulders and butt

CrossFit Allegiance – CrossFit

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Weightlifting

Stamina Squating

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats

Barbell Loaded at 67% of 1RM Front Squat For Both Lifts

Metcon

Freedom Sauce 2 (AMRAP – Reps)

METCON

AMRAP 3:

21 OHS (95/65#)

21 Over-the-rower Burpees

Max Calorie Row

Rest 3:00

AMRAP 3:

18 OHS (115/80#)

18 Over-the-rower Burpees

Max Calorie Row

Rest 3:00

AMRAP 3:

15 OHS (135/95#)

15 Over-the-rower Burpees

Max Calorie Row

Rest 3:00

AMRAP 3:

12 OHS (155/105#)

12 Over-the-rower Burpees

Max Calorie Row

RX 75/55, 95/65, 115/80 135/95

Scaled 65/45 75/55 95/65 115/80

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Teams of 3

2 Rounds (30 Minute Time Cap)

200 Meter Run (Each)

100 Power Snatches (75/55)

200 Meter Run (Each)

100 Box Jump Overs (24/20)

200 Meter Run (Each)

100 Thrusters (75/55)

CrossFit Allegiance – CrossFit

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Weightlifting

Stamina Squating

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 1 Front Squat

Even Minutes: 3 Back Squats

Barbell Loaded at 79% of 1RM Front Squat For Both Lifts

Metcon

Metcon (Time)

For Time:

30 Clean and Jerks (185/135)

On the Minute: 5 T2B

***T2B Starting at 1 minute not 0.

RX 135/95

Fitness 95/65

Extra work if you want an after WOD

Metcon (Time)

For Time:

21-18-15-12-9

Assault Bike Calories

Rest 1 Minute Between Efforts