WOD
12/20/7
CrossFit Allegiance – CrossFit
Holiday Schedule:
This Friday December 22nd 12 Days of Christmas WOD
Saturday December 23rd 9:30am
Sunday December 24th Closed
Monday December 25th Closed
Tuesday December 26th 5:30am? possibly, 9:30am for sure
Wednesday December 27th Full day
Thursday December 28th Full day
Friday December 29th Full day
Saturday December 30th 9:30am
Sunday December 31st Closed
Monday January 1st Closed
Weightlifting
Clean and Jerk (EMOMx5min: 5 TNG Power Clean & Jerk across)
You choose the weight. Warm up to your set weight and stay at that weight for 5×5.
Metcon
Wiped Clean (5 Rounds for time)
5 Rounds On the 4:00
30 Air Squats
20/15 Calorie Row
7 Clean and Jerks (135/95)
ADV RX as written
RX 115/80
Scaled 95/65
You have 4 minutes to complete the round for time and rest for the remainder of the 4 minutes. You will have 5 rounds for time to enter into WODify. Your goal is to maintain a consistent time each round.
R1 min 0-4, R2 min 4-8, R3 min 8-12, R4 min 12-16, R5 min 16-20 min
Rounds should take you on average between 1:40 – 3 min per round.
Optional Extra Strength Work
Back Rack Reverse Lunges (Barbell Reverse Lunge 2 x 20 You choose the weight)
suggestion: 115/85
12/19/17
CrossFit Allegiance – CrossFit
Gymnastics
Metcon (Time)
18 Strict Handstand Push-ups, Rest 1:00
16 Strict Handstand Push-ups, Rest :45
14 Strict Handstand Push-ups, Rest :30
12 Strict Handstand Push-ups, Rest :15
10 Strict Handstand Push-ups
ADV RX as written
Rx Kipping HSPU
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
12/18/17
CrossFit Allegiance – CrossFit
Happy Birthday Jay!
Metcon
Metcon (Time)
Partner WOD
For Time:
3,000m Row
200 Double Unders
100 GHDS
50 Burpees
3,000m Row
Weightlifting
Back Squat (EMOMx5: 5 @75% across)
Optional Extra Strength Work
Snatch
2×2 @ 74%
2×2 @ 78%
2×2 @ 82%
Pausing 1 second at Knee Level
12/16/17
CrossFit Allegiance – CrossFit
Brent’s address:
4291 Highway 73
Iron Station 28080
Wrap your gift. See you all today!
Metcon
Metcon (Time)
Team of 2
100 Wallballs 20/14
80 Cleans 135/95
60 C2B
40 Front Squats 135/95
20 Bar facing burpees
300 DU
12/15/17
CrossFit Allegiance – CrossFit
Metcon
Battle of the lake II WOD #3 (Time)
12 Min Time Cap
Battle of the Lake WOD #3
18 Snatches 115/80
18 Thrusters 115/80
18 Box jump overs
12 Snatches 135/95
12 Thrusters 135/95
12 Box jump overs
6 Snatches 155/105
6 Thrusters 155/105
6 Box jump overs
Scaled: 75/55, 95/65, 115/75
OR Possibly 45/35, 75/55, 95/65
* Split reps however needed*
If you are going to do scaled in the competition please do scaled for this WOD. I am trying to figure out weights and times.
Weightlifting
Deadlift (4×15 Unbroken (225/155))
Extra work if you want an after WOD
Metcon (AMRAP – Reps)
5 Rounds:
Every 2:00 (On the R1 0:00, R2 2:00, R3 4:00,R4 6:00 and R5 8:00):
Row 25/18 Calories
Any Time remaining, Max Kipping Handstand Push-ups
Score is # of HSPU
12/14/17
CrossFit Allegiance – CrossFit
Happy Birthday Amanda M and Lisa!
Metcon
Metcon (AMRAP – Reps)
Team of 2
2 Rounds:
3 Min: KBS (24/16kg)
:30 sec rest
3 Min: Cal Row
:30 sec rest
3 Min: Sit-Ups
:30 sec rest
3 Min: Sled Push 90/45 *down and back is 2 reps
:30 sec rest
*One person works at a time and split reps however needed.
Strength
Metcon (No Measure)
1 min each leg Hip stretch
1 min each leg Banded Hamstring stretch
1 min Frog Stretch
1 min wrist stretch
1 min shoulder stretch
12/13/17
CrossFit Allegiance – CrossFit
Happy Birthday Jennifer E. and Jack!
Weightlifting
Power Clean + Hang Squat Clean + Squat Clean (5×1 climbing Rest 1:30 between sets)
Set 1 – 60%
Set 2 – 70%
Set 3 – 75%
Set 4 – 80%
Set 5 – 85%
*% is off of Power clean max
Squat Clean (EMOM x 5 min – 1 Heavy Squat Clean, across)
EMOM x 5 min – 1 Heavy Squat Clean
Metcon
Metcon (Time)
3 Rounds:
20 Hang Power Cleans (95/65)
20 Front Squats (95/65)
20 Push Press (95/65)
ADV RX as written
RX 75/55
12/12/17
CrossFit Allegiance – CrossFit
We hope everyone can come to our CFA Christmas Party. Thanks to Brent Miller we will have it at his house this year. This Saturday located at 4291 HWY 73, Iron Station 28080
Party starts at 3pm. Please bring a white elephant gift to join in on the fun. If you are coming as a couple you can play as one person with one gift or participate individually with 2 gifts. Please send me a text or email to let me know if you are coming so we have a rough idea of how many people to expect.
Strength
Metcon (Time)
17 Strict Handstand Push-ups
Rest 1:00
15 Strict Handstand Push-ups
Rest :45
13 Strict Handstand Push-ups
Rest :30
11 Strict Handstand Push-ups
Rest :15
9 Strict Handstand Push-ups
ADV RX as written
RX Kipping HSPU
Scaled Shoulder Press 75/55
Score is Total time
Metcon (Time)
8 Rounds
20/15 Calorie Row
50M Farmers Carry (32/24kg)
Partners complete full rounds before switching. Four rounds each partner.
Extra Gymnastics Work
Metcon (No Measure)
Not For Time:
2:00 L-Sit Hold
2:00 L-Pull-Up Hold
2:00 GHD Hold
12/11/17
CrossFit Allegiance – CrossFit
Gymnastics
Metcon (AMRAP – Reps)
3 Rounds, Not For Time:
15/10 Calorie Row
2 Sets of 25% Max Unbroken MU or practice hollow Rock on bar or rings
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
30 Dumbbell Snatches (50/35)
30 Box Jumps (24/20)
30 Calorie Row
30 T2B
ADV RX as written
RX 115/75 barbell snatch
Optional Extra Strength Work
Back Squat (5×5 74% 5 on the minute x 5 min)
12/9/17
CrossFit Allegiance – CrossFit
Happy Birthday Eric M!
Metcon
Metcon (AMRAP – Rounds and Reps)
Team of 3
AMRAP 25:
70/50 Calorie Row
70 Bar-Facing Burpees
70 Snatches (75/55)
60/40 Calorie Row
60 Bar-Facing Burpees
60 Snatches (95/65)
50/35 Calorie Row
50 Bar-Facing Burpees
50 Snatches (115/80)
40/30 Calorie Row
40 Bar-Facing Burpees
40 Snatches (135/95)
30/20 Calorie Row
30 Bar-Facing Burpees
Max Snatches (155/105)
ADV RX as written
RX Snatches (55/35) (75/55) (95/65)(115/80) (135/95
