WOD
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)
12/7/18
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 82% of 1RM Front Squat For Both Lifts
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
20 Wallballs (20/14)
20 Sumo Deadlift High Pulls
20 Box Jumps (24/20)
20 Push Presses (75/55)
20/14 Calorie Row
12/06/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
TEAM OF THREE
5 Rounds:
60/45 Calorie Row
36 Burpees
300 Meter Farmers Carry (24/16kg)
Split reps and one person at a time on Farmers Carry
12/5/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (3 Rounds for reps)
Teams of 3
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/125)
AMRAP Back Squats (225/155)
Rest 3 Minutes
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)
Rest 3 Minutes
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)
RX
Teams of 3
AMRAP 7:
50 Back Squats (115/80)
50 Back Squats (135/95)
AMRAP Back Squats (155/105)
Rest 3 Minutes
AMRAP 7:
50 Bench Press (75/55)
50 Bench Press (95/65)
AMRAP Bench Press (105/75)
Rest 3 Minutes
AMRAP 7:
50 Deadlifts (135/95)
50 Deadlifts (155/105)
AMRAP Deadlifts (185/135)
Score is the reps you get during the last round of the AMRAP not the 50 reps.
12/4/18
CrossFit Allegiance – CrossFit
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Metcon
Criss Cross (AMRAP – Rounds and Reps)
AMRAP 15:
30 DU
15 Power Cleans (115/80)
30 DU
15 T2B
RX
15 DU
15 power Cleans (95/65)
15 DU
15 T2B
Strength
Metcon (AMRAP – Reps)
AMRAP x 4min:
1-2-3-4-5-6-7-8…
Unbroken Chest to Bar Pull-ups
Climbing as High as Possible
RX Pull-ups
Mobility
Metcon (No Measure)
Minute 0-2 Hamstrings
Minute 2-4 hips
Minute 4-6 quads
Minute 6-8 ankles and wrists
Minute 8 – 10 shoulders and butt
