WOD
1/9/19
CrossFit Allegiance – CrossFit
Power Clean + Handstand Push-ups
On the 90s x 5 Rounds:
33% of Max HSPU
3-3-2-2-1: Power Cleans
Metcon
Air Walker (AMRAP – Rounds and Reps)
AMRAP X 20:
25/18 Cal Row
50 DU
3 Rounds of “The Chief” (135/95)
1 Round of “The Chief”:
3 Power Cleans + 6 Pushups + 9 Air Squats
ADV RX as written
RX 115/80
1/8/19
CrossFit Allegiance – CrossFit
Weightlifting
Deadlift (6×3 climbing)
Metcon
Metcon (Time)
5 rounds
20 sit ups
15 Box Jumps (24/20″)
10 Deadlifts 185/135
ADV RX as written
RX 135/95
Fitness 115/80
1/7/19
CrossFit Allegiance – CrossFit
Battle Of The Lake III link to sign up is below.
www.unbrokenseries.com/battlelake
Early Bird Price: $180/team through January 11th.
Weightlifting
Back Squat (5×2 62% Every 90 seconds)
**5 Second Pause in Bottom of squat.
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Fitness 75/55
Ring Rows
1/5/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Team of 3 For Time:
ADV RX
15 Rope Climbs
800m Run
12 Rope Climbs
400m Run
9 Rope Climbs
200m Run
Directly Into…..
3 Rounds:
30 HSPU
30 Bar Muscle-ups
Directly Into…
45 Clean and Jerks (155/105)
RX
75 Pull-ups
800m Run
60 Pull-ups
400m Run
45 Pull-ups
200m Run
Directly Into…..
3 Rounds:
30 DB Shoulder Press 35/20#
60 Push-ups
Directly Into…
45 Clean and Jerks (115/80)
1/4/19
CrossFit Allegiance – CrossFit
Metcon
Over and Out (Time)
For Time:
20 Power Snatches (115/80)
20 Barbell-Facing Burpees
20 Overhead Squats (115/80)
20 Barbell-Facing Burpees
20 Squat Snatches (115/80)
ADV RX as written
RX 75/55
Mobility
Metcon (No Measure)
Min 0-4: Bike
Min 4-8 : hip stretch against the wall (2min on each leg)
Min 8-12 Row
Min 12-15: hamstring stretch with a KB on the box
Min 5: 15-19 glute stretch (2 min each side)
***Bike and row are slow at a recovery pace. Hold each side for 2 min and for 3 min on Hamstrings.
1/3/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
44-42-40-38-36
Weighted DB Lunges (50/35)
Weighted Sit-ups (you choose the weight)
ADV as written
RX 35/20
*Split reps and one person working at a time.
*lunges can be walking or in place, reverse or forward.
*One DB in each hand.
Metcon
Metcon (No Measure)
EMOM x 12 Alternating
ODD Minute: Goat One
Even Minute: Goat Two
**A goat is something you need to work on and improve. Choose two movements.
1/2/19
CrossFit Allegiance – CrossFit
Weightlifting
Power Clean + Hang Squat Clean + Squat Clean * (On the 90 Seconds x 5 Climbing)
Metcon
Clean Sheet (3 Rounds for reps)
AMRAP 3:
10/7 Calorie Bike
9 Power Cleans (95/65)
Rest 3 Minutes
AMRAP 3:
10/7 Calorie Row
7 Hang Squat Cleans (115/80)
Rest 3 Minutes
AMRAP 3:
7 Burpees
5 Squat Cleans (135/95)
12/31/18
CrossFit Allegiance – CrossFit
Happy New Year! We have had a great year with lots of wonderful new members and many loyal long time members that make our community amazing. Thank you for being a part of CrossFit Allegiance. Eric and I are very thankful for each and every one of you. You all contribute in your own way to complete our family.
Metcon
Metcon (Time)
Team of 3:
Buy In: 2018m Row
4 Rounds for time:
31 Push Press 95/65
18 Burpees
31 Pull-ups
19 Front Squats 95/65
Cash out: 2019m Row
ADV RX as written
RX 75/55
12/29/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Team of 4:
100 T2B
400 Meter Run
60 Cleans (175/115)
800 Meter Run
60 Cleans (175/115)
400 Meter Run
100 T2B
RX 155/105
Fitness 135/95
12/28/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
3 Rounds:
21 Wallballs (20/14)
18 Alternating DB Snatches (50/35)
15 Burpees
Weightlifting
Jerk (Climbing)
On the Minute x 10:
1 Push Jerk + 1 Split Jerk
*Off the rack
