WOD
1/2/20
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
4 Rounds
20 Burpees
40 KBS (24/16kg)
600m Row
12/31/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
For Time:
30 Strict HSPU
30 Strict C2B
30-24-18:
Row Calories
Bike Calories
30 Strict HSPU
30 Strict T2B
30-24-18:
Row Calories
Bike Calories
30 Strict HSPU
30 Strict Pull-ups
30-24-18:
Row Calories
Run 200m together after each row, ending in the run
RX is all Kipping
12/30/19
CrossFit Allegiance – CrossFit
One of our members can’t find their keys since attending class this past Saturday. We have already searched the entire gym. Can everyone please look in their bags and let us know if they find…….Ford F150 key fob with about 15 individual keys on it. Thank you
Weightlifting
Back Squat
5 Sets of:
1 Tempo Back Squat
2 Back Squats
Tempo:
• 5 Seconds Down
• 1 Second Pause
• Regular Stand
Set 1: 60%
Set 2: 65%
Sets 3-5: 70%
•3 total back squats, the first rep will be at a controlled tempo, while the last 2 are completed at a normal speed
•This tempo helps us focus on positioning, improve body awareness, and build strength
•These percentages are based off your 1RM Back Squat
Metcon
Fight Flight (AMRAP – Rounds and Reps)
AMRAP 20:
20 Wallballs (20/14)
20 Hang Snatches (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20/15 Calorie Row
RX 75/55
12/28/19
CrossFit Allegiance – CrossFit
Metcon
Perfect Bar (Time)
Time (30 Minute Cap):
120 Deadlifts, 600m Run
90 Hang Cleans, 600m Run
60 Push Jerks, 600m Run
150/105 Cal Bike
60 Push Jerks, 600m Run
90 Hang Cleans, 600m Run
120 Deadlifts, 600m Run
•600 Meter Runs: 3 x 200 Meter Relay
ADV RX
•1st Half Barbell: 155/105
•2nd Half Barbell: 135/95
RX
• 1st Half Barbell: 115/75
• 2nd Half Barbell: 95/65
•One athlete works at a time
•see how far they can get before the 30 minute time cap
•If the cap is reached, add reps as seconds to your score
12/27/19
CrossFit Allegiance – CrossFit
Weightlifting
Overhead Squat
5 X 1
•Tempo: 5 Seconds Down, Stand Fast
•After Each Set: 3-5 Bar Muscle-ups
•slower tempo on the way down allows us to build better balance, strength, and overall awareness in the movement
•reps should be pretty challenging, but weights that allow you to stick to the tempos
• Start around 60-65% of your 1RM Overhead Squat and build every set
**off the rack
**front squat in place of OHS
* C2B or pull-ups or dips in place of BMU. Choose a number you can get unbroken but no more than 5
Metcon
Metcon (Time)
3 Rounds:
25 OHS(95/65)
10 C2B
25/18 Calorie Row
10 Burpee Box Jump Overs (24/20)
RX
OHS (75/55)
Pull-ups
Goal is 16-24 minutes
OVERHEAD SQUATS
• Choose a load that you could complete the 25 reps in 1-3 sets
C2B/Pull-ups/RR
• Choose a variation that enables to you to complete at least 3-5 reps at a time
STRATEGY
OHS or FS
• Shoot for 1-3 sets per round
12/26/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
4 Rounds:
30/24 Calorie Row
60 AbMat Sit-ups
Directly Into…
4 Rounds:
400m Run
80 DU
Run together split reps
12 Days of Christmas 2019
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
12 Days Of Christmas 2019
1 Squat Clean (155/105) (135/95) (115/65)
2 Hang Cleans (155/105) (135/95) (115/65)
3 Deadlifts (155/105) (135/95) (115/65)
4 Burpees
5 T2B
6 Box Jumps OR Step-ups (24/20″)
7 Hand Release Push-ups
8 Abmat Sit-ups
9 KBS, (32/24kg) (24/16kg)
10 Lunges (5/Leg)
11 Wall Balls (30/20) (20/14)
12 Cal Row
12/23/19
CrossFit Allegiance – CrossFit
Please make note of the following changes to the class schedule for the holidays.
Monday, December 23rd: regularly scheduled classes
Tuesday, December 24th: 8:30, 9:00, 9:30 am class only
Wednesday December 25th: Closed for Christmas
Thursday December 26th: 5:30am, 9:30am, 4:00pm-6pm Open Gym
Friday, December 27: regularly scheduled classes
Tuesday, December 31st: 8:30am, 9:30am and 12pm
Wednesday, January 1st: closed for New Years Day
NOTE: Please sign up for Holiday class times 24 hours ahead of time.
Weightlifting
Back Squat
Set 1: 6 Reps @ 76%
Set 2: 4 Reps @ 82%
Set 3: 2 Reps @ 88%
Rest 3 Minutes
Set 4: 6 Reps @ 82%
Set 5: 4 Reps @ 88%
Set 6: 2 Reps @ 94%
Rest 3 Minutes
Set 7: 6 Reps @ 88%
Set 8: 4 Reps @ 94%
Set 9: 2 Reps @ 100%
This is the 4th out of 4 for Back Squat Waves
Increasing by 2% on each lift from last weeks
Rest as needed between sets, but 3 minutes after each 3rd set
These percentages are based off your 5RM Back Squat
Metcon
Metcon (Time)
Team of 3
Cash In: 210/150 Cal Bike
-then-
5 Rounds:
20 DB Push Press (50/35)
60/42 Cal Row
12/21/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner
For Time:
800 Meter Run
80 Snatches (95/65)
800 Meter Run
12 Rope Climbs
800 Meter Run
80 Burpee Box Jumps (24/20)
Split reps and run together.
RX 75/55 and 40 pull-ups in place of 12 Rope climps.
12/20/19
CrossFit Allegiance – CrossFit
Weightlifting
Push Press
4 x 6 across
Rest 2 Minutes Between Sets
Metcon
Metcon (Time)
Partner
5 Rounds:
40/30 Calorie Row
20 Thrusters (135/95)
RX 115/85
Fitness 95/65
