WOD
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
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.
