WOD
1/21/19
CrossFit Allegiance – CrossFit
Weightlifting
Squat Clean (6×3 82% across )
Next two weeks leading up to competition
WK 2
Monday Squat Clean 6×3 85%
Tuesday Jerk 6×3 85%
We 3
Monday Squat Clean 6×3 88%
Tuesday 6×3 88%
Metcon
Double Date (AMRAP – Rounds and Reps)
AMRAP 15:
15 Hang Snatches (95/65)
60 DU
15 OHS (95/65)
30/21 Calorie Row
Extra work if you want an after WOD
Metcon (Time)
3 Rounds:
21 DB Front Squats (50’s/35’s)
21 Kipping HSPU
1/19/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3
For Time
2 Rounds:
30 Bar Facing Burpees
30 Hang Squat Cleans (95/65)
15 Bar MU
150/100 Calorie Assault Bike
OR Run 1 mile
2 Rounds:
30 Bar Facing Burpees
30 Hang Squat Cleans (115/80)
15 Bar MU
150/100 Calorie Row
2 Rounds:
30 Bar Facing Burpees
30 Hang Squat Cleans (135/95)
15 Bar MU
RX C2B 75/55, 95/65, 115/80
Fitness Pull-ups or RR 65/45, 75/55, 95/65
1/18/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
3 Rounds:
20 Wallballs (20/14)
20 Calorie Row
20 S2OH (75/55)
20 T2B
Weightlifting
Jerk (6×3 Push or Split Jerk across)
Off the Rack
1/17/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
5 Rounds
30 AbMat Sit-ups
200 m Run
10 Alternating DB Snatches (70/50#)
RX 50/35
Mobility
Metcon (No Measure)
3 min with KB on box Hamstring stretch
3 min hip stretch
3 min glute stretch
1/16/19
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat (7×2 across)
7 Sets of 2, Every 90 seconds:
1 Pause (3 seconds in bottom)
1 Regular Front Squat
Metcon
Satan’s Whiskers (Time)
3 RFT:
10 C2B Pull ups
10 Front Squats, 165/110 – no rack
10 Burpees
1/15/19
CrossFit Allegiance – CrossFit
Weightlifting
Deadlift (5×5 climbing TNG)
Every 2 minutes x 5 Rounds
40% of Max Kipping Handstand Push-ups OR work on Strict HSPU OR DB Shoulder Press
-Then-
5 Deadlifts
Build in Weight to a Heavy set of 5.
Metcon
Fuller Circle (Time)
Partner WOD
For Time:
100 KBS 24/16kg
250 DU
4000m Row
250 DU
100 KBS 24/16kg
ADV RX as Written
RX KBS 16/12kg, 170 DU (85 each)
1/14/18
CrossFit Allegiance – CrossFit
The self defense class only has 20 spots available. CFA peeps get first dibs. Please sign up on the white board by the desk and pay by this Tuesday. If there are any unpaid spots left I will open it up to non-members on Wednesday.
$10 for members
$20 for non-members
Weightlifting
Back Squat
Back Squat (5×2 65% Every 90 seconds)
**5 Second Pause in Bottom of squat.
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
1/12/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Team of 3:
4 Rounds
75 weighted sit-ups
60 Cal Row
45 Over the barbell Burpees
30 Snatches 115/80
Adv RX as written
RX 95/65
1/11/18
CrossFit Allegiance – CrossFit
Women’s Self-Defense Workshop
When: Sunday, January 27, 2:00-3:30 PM
$10 for members and $20 for non-members.
Ladies of CFA — want to get safer, stronger, and discover your power?
CFA is partnering with one of our own to host a women’s self-defense seminar at our location. In this seminar, you will learn practical self-defense & personal safety strategies.
The goal is for you to walk away feeling stronger, safer, and empowered to overcome stressful and threatening situations.
No experience required! We just need you to show up and we will take care of the rest.
Please wear comfortable clothes that you can sweat in. We promise you’ll get a good workout in too!
Bio:
A Denver native, Jayme is a self defense instructor based in Washington, DC. Jayme started teaching self-defense in Denver with Danny McCall where she grew to the ranks of a Second Degree Black Belt in American Freestyle Karate. When she moved to Washington, DC, Jayme began practicing Krav Maga and is now an Expert I Krav Maga instructor through Krav Maga Worldwide.
Weightlifting
Front Squat (7-7-5-5-3-3 Climbing)
On the 2:00 x 6 Rounds:
25% Max Ring Muscle-ups
7-7-5-5-3-3 Front Squats
Scaling options for Ring MU: Bar MU, C2B, Pull-ups or Ring Rows
Metcon
Metcon (AMRAP – Reps)
4 Rounds:
:50 second Wallballs (20/14)
:50 second KBS (24/16kg)
:50 second Bike
1 Minute Rest
Take a 10 second break and start each round on the Minute.
1/10/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
2 Push Presses (115/80)
2 T2B
200m Run or Row
4 Push Presses (115/80)
4 T2B
200m Run or Row
6 Push Presses (115/80)
6 T2B
200m Run or Row
…
Up by 2’s Until Finish
Score is rounds and reps. The run or row completes a round.
Strength
Metcon (No Measure)
3 minutes: KB hamstring
3 minutes: Quad stretch up against the wall
3 minutes: Glute stretch
Best Attendance and Most PR’s goes to Steve and Maddy. Congrats!
