WOD
12/19/18
CrossFit Allegiance – CrossFit
Barbell conditioning
Metcon (Time)
3 Rounds:
10 Power Cleans
10 Front Squats
10 Push Jerks
Round 1: 155/105
Round 2: 135/95
Round 3: 115/80
RX
Round 1: 135/95
Round 2: 115/80
Round 3: 95/65
Metcon
Play Ball (Time)
3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)
RX (95/65)
12/18/18
CrossFit Allegiance – CrossFit
Gymnastics
Metcon (AMRAP – Reps)
2 Rounds:
40% of Max Ring MU + 100 DU
30% of Max Ring MU + 100 DU
20% of Max Ring MU
Rest 3 Minutes Between Rounds
RX Bar MU
Fitness: C2B or PU or MU skill work
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
AMRAP 20:
50/40 Calorie Row
40 Sit-ups
30 C2B
20 Cleans (135/95)
ADV RX as written
RX Pull-ups, Cleans 115/80
12/17/18
CrossFit Allegiance – CrossFit
Weightlifting
Squat Snatch
Minutes 0-5: Heavy Double Overhead Squat
Minutes 5-10: Heavy Double Snatch Balance
Minutes 10-15: Moderate: 1 Snatch Pull + 2 High Hang Squat Snatch
Minutes 15-20: Moderate Squat Snatch (Not to Exceed 85%)
Metcon
Metcon (Time)
3 Rounds:
15 HSPU
15 DB Snatch (50/35)
15 Burpees
12/15/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
2 rounds:
20 Squat Clean (135/95)
800m Row
1 Round:
30 Snatches (75/55)
800 Meter Run
50 Thrusters (75/55)
12/14/18
CrossFit Allegiance – CrossFit
Weightlifting
Stamina Squating
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 85% of 1RM Front Squat For Both Lifts
Metcon
Babs (Time)
3 Rounds:
10 Bar Muscle-ups
20 Kipping Handstand Push-ups
30 GHD Sit-ups
40 Wallballs (20/14)
ADV RX: As written
RX: C2B, (20/14)
Fitness: Pull-ups, AbMat sit-ups
Extra Gymnastics Work
Metcon (No Measure)
15 Minutes:
8 T2B
25′ Handstand Walk
12/13/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
For Time:
–3 Rounds–
10 Goblet Lunges (24/16kg)
5 Burpees
10 KBS (24/16kg)
–3 Rounds–
10 Wallballs (20/14#) (10′)
5 Burpees
10 T2B
–3 Rounds–
10 Air Squats
5 Burpees
10 Sit-ups
12/12/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (5 Rounds for reps)
5 Rounds:
1 Minute: 9 Burpee Box Jump Overs (24/20)
1 Minute: 15 DB Front Squats (50’s/35’s)
–Rest 1 Minute–
1 Minute: 15/12 Calorie Bike
–Rest 1 Minute–
1 Minute: 20 AbMat sit-ups
RX DB 35/20#
12/11/18
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.
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
12/10/18
CrossFit Allegiance – CrossFit
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)
12/8/18
CrossFit Allegiance – CrossFit
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)
