WOD
2/14/19
CrossFit Allegiance – CrossFit
Today is Emma’s last day at CFA. As you know, she has joined the Marine Corps and leaves for boot camp in two days. Emma has grown so much in the last year and a half at CFA and we’re confident that she is going to make one great Marine. We wish you all the best, Emma. Good luck in your future endeavors and may our paths cross again one day.
Metcon
Metcon (Time)
Team of 3
5 Rounds:
60 Cal Bike
300m Farmers Carry (24/16kg)
30 pull-ups
2/13/19
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (5×2 climbing 3 second pause at the bottom)
Metcon
Metcon (3 Rounds for reps)
3 Rounds:
AMRAP 5:
15 Over the Bar Burpees
21 Power Cleans
27/21 Calorie Row
Rest 5 Minutes
Round 1: 155/105
Round 2: 135/95
Round 3: 115/85
ADV RX as written
RX
R1: 135/95
R2: 115/85
R3: 95/75
2/12/19
CrossFit Allegiance – CrossFit
Metcon
Double Bubble (AMRAP – Rounds and Reps)
AMRAP 15:
25 Double Unders
5 Snatches (135/95)
25 Double Unders
5 Bar Muscle-ups
ADV RX as written
RX
AMRAP 15:
25 Double Unders
5 Snatches (115/80)
25 Double Unders
5 C2B
Fitness
AMRAP 15:
50 Singles
5 Snatches (95/65)
50 singles
5 Pull-ups
Metcon
Metcon (3 Rounds for time)
On the 4:00 x 3 Rounds:
15 GHD Sit-Ups
15/12 Calorie Row
15 Kipping Handstand Push-ups
2/11/18
CrossFit Allegiance – CrossFit
Weightlifting
Clean and Jerk (9×1 climbing)
On the Minute x 11:
1 Clean and Jerk
Minute 1 @ 70%,
Minute 2 @ 75%,
Minute 3 @ 80%,
Minute 4: Rest
Minute 5 @ 75%,
Minute 6 @ 80%,
Minute 7 @ 85%,
Minute 8: Rest
Minute 9 @ 80%,
Minute 10 @ 85%,
Minute 11 @ 90%
Metcon
Funny Bone (Time)
21-15-9:
KBS (32/24kg)
Box Jump Overs (30/24)
Front Squats (135/95)
ADV RX as written
RX
21-15-9:
KBS (24/16kg)
Box Jump Overs (24/20″)
Front Squats (115/80)
Fitness: Step-ups and 95/65
2/8/19
CrossFit Allegiance – CrossFit
4 pm will be our last class. No open gym. We will be setting up for BOTL III.
Volunteers let Eric or I know if you have any questions. Please be at CFA Saturday morning between 6:30-6:45am. You can park in either neighbors lots. Ours will be closed. We will have snacks, water and sandwiches for you. Bring a chair. We will also have bagels and coffee in the am. Thank you for all your help. We need everyone of you!
Metcon
Metcon (Time)
AMRAP 20:
30 Air Squats
20’ HSwalk
400 m Run
10 push-ups
5 Deadlifts (275/185)
RX 225/155
Fitness 185/135 and Push Press 50/35#
2/7/19
CrossFit Allegiance – CrossFit
Weightlifting
Clean and Jerk (10 x 1 climbing)
On the Minute x 10
1 Hang Clean + 1 Jerk
Metcon
Metcon (Time)
400m Run
10 Snatches 115/75
5 Over the bar burpees
400m Run
10 Cleans 115/75
5 Over the bar burpees
400m Row
10 Snatches 115/75
5 Over the bar burpees
400m Row
10 Cleans 115/75
5 Over the bar burpees
2/6/19
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (5×2 with a 3 second pause at the bottom, climbing)
Metcon
Metcon (Time)
5 Rounds
2 Rope Climbs
8 Box Step-Ups (50’s/35’s)
10 DB Front Squat (50’s/35’s)
12 HSPU
ADV RX as written
RX
5 Strict Pull-ups
8 Box Step-ups (35’s/20’s)
10 DB Front Squat (35’s/20’s)
12 DB Strict press (35s/20’s)
2/5/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
ADV RX
6 Rounds, On the 3:00:
400m run
RX 6 Rounds, On the 2:00:
400m Row
*score is your slowest round
Metcon
Partner Hang Nail (AMRAP – Rounds and Reps)
AMRAP 20
60 DB Hang Clean and Jerks (50/35)
50/36 Cal Row or Bike or 400m Run
40 Lateral Barbell Burpees
30 Deadlifts (245/165)
2/4/19
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat
On the 90 Seconds x 6 Sets:
Set 1: 3 Reps @ 75%
Set 2: 2 Reps @ 80%
Set 3: 1 Rep @ 85%
Sets 4-5-6: 1 Rep @ 90%
After Each Set, Complete 6 Handstand Push-ups
Metcon
Life Jacket (3 Rounds for reps)
AMRAP 5:
27 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-ups
Rest 5 Minutes
AMRAP 5:
21 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar
Rest 5 Minutes
AMRAP 5:
15 Calorie Row
15 Thrusters (75/55)
15 Pull-ups
ADV RX as written
RX (95/65) (75/55) (55/45)
Pullups sit-ups Pullups
2/2/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Team of 3 For Time
1 Round:
75 Cal Bike
75 Over the bar burpees
75 Snatches (115/85)
75 Deadlifts (115/85)
150 Calorie Row
225 Sit-ups
*One person working at a time
ADV RX as written
RX Cleans (135/95)
