WOD
12/27/18
CrossFit Allegiance – CrossFit
Weightlifting
Squat Snatch (5 Sets climbing)
5 Sets, On the 2:00:
1 Hang Squat Snatch + Overhead Squat +
1 Squat Snatch + Overhead Squat
Metcon
Metcon (Time)
Partner WOD:
4 Rounds
40/30 Calorie Row
30 Sit-ups
20 OHS 95/65
50’ Handstand Walk
RX 50’ HSW = 6 wall walks
12/26/18
CrossFit Allegiance – CrossFit
Weightlifting
Clean & Jerk Complex (5 Sets: Hang Squat Clean Push Jerk Hang Squat Clean Split Jerk) (5 sets climbing)
Hang Squat Clean
Push Jerk
Hang Squat Clean
Split Jerk
Set 1: Minute 0
Set 2: Minute 3
Set 3: Minute 6
Set 4: Minute 9
Set 5: Minute 12
Gymnastics
Gymnastics Conditioning (AMRAP – Reps)
Round 1: 40% of Max Ring Muscle-ups + 100 Double Unders
Round 2: 35% of Max Ring Muscle-ups + 80 Double Unders
Round 3: 30% of Max Ring Muscle-ups + 60 Double Unders
Round 4: 25% of Max Ring Muscle-ups + 40 Double Unders
Rest as Needed Between Rounds
RX Bar MU
Metcon
Belly Flop (Time)
21-15-9:
Box Jump Overs (24/20)
Power Cleans (115/80)
Chest to Bar Pull-ups
Front Squats (115/80)
Lateral Barbell Burpees
Push Jerks (115/80)
12/24/18
CrossFit Allegiance – CrossFit
We have 3 classes: 8am 9am 10am.
Please sign into class. 9am is full. There is not enough equipment and it is not safe to have more than 20 go at a time with this particular WOD. There are 10 spots left at 8 am and 8 spots left at 10am. 9am is full. This workout will take around 30 minuets.
Metcon
12 Days of Christmas 2018 (Time)
1 Rope Climb
2 Box Jumps
3 Push Press (135/95)
4 Hang Cleans (135/95)
5 T2B
6 Deads (135/95)
7 Abmat sit-ups
8 HR Push-ups
9 KBS, (32/24kg)
10 Lunges (10 each side)
11 Wall Balls (20/14)
12 Over the bar Burpees
Round 1: 1 Rope Climb
Round 2: 2 Box Jumps + 1 Rope Climb
Round 3: 3 PP + 2 BJ + 1 Rope Climb
Round 4: 4 HC + 3 PP + 2 BJ + 1 RC
3 Pull-ups or 3 RR in place of rope climb.
12/22/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
In Teams of 3
AMRAP 30:
8 Dumbbell Hang Clean and Jerks (50/35)
10 Medicine Ball Squat Jumps (20/14)
100m Run
Switch Partners after Partner leaves for their 100m Run. DB Changes Arms After 4 Reps.
12/21/18
CrossFit Allegiance – CrossFit
Metcon
Joker (Time)
For Time:
1-2-3-4-5-6-7-8-9-10: T2B
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)
ADV RX as written
RX DL 185/125
Skill Work
Squat Clean + Handstand Walk (Time)
10 Squat Cleans (60%) + 20′ Handstand Walk
8 Squat Cleans (68%) + 40′ Handstand Walk
6 Squat Cleans (75%) + 60′ Handstand Walk
4 Squat Cleans (83%) + 80′ Handstand Walk
2 Squat Cleans (90%) + 100′ Handstand Walk
12/20/18
CrossFit Allegiance – CrossFit
Battle of the Lake III sign up link is below.
http://www.unbrokenseries.com/battlelake
Metcon
Round Trip (Time)
6 Rounds, On the 3:00:
20/14 Calorie Row
40 DU
5-5-4-4-3-3 Hang Squat Cleans
Climb in weight on the hang squat clean. Score is slowest round. Record weights in comments
FITNESS
60 Single Unders
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)
