11/29/17

CrossFit Allegiance – CrossFit

Happy Birthday Nikki!

Metcon

Double Dribble (AMRAP – Rounds and Reps)

Partner WOD

Battle of the Lake II

Partner WOD #1

AMRAP x 9 min

3 Cleans

15 Wallballs

RX

135/95, 155/105, 185/115, 205/125, 225/145

Scaled

75/55 – 95/65 – 115/75, 135/95, 155/105

**Clean weight increases each round

** One partner works a full round while the other rests then resting partner does full round

**Increase weight once both partners have finished the round

**if you make it to the final round max cleans at final weight split reps however needed

Weightlifting

1 Power Clean + 1 Push Jerk

On the Minute x 10:

1 Power Clean + 1 Push Jerk

Climbing

11/28/17

CrossFit Allegiance – CrossFit

Happy Birthday Shannon!
**no kids classes today**
We are very sorry for the inconvenience.

CFA Christmas Party December 16th. White Elephant gift exchange 🙂

Metcon

Jump Around (AMRAP – Rounds and Reps)

Battle of the Lake

Partner WOD #2

10 min AMRAP

60 burpees over the rower

60 cal row

60 T2B

60 DU

Scaled

60 burpees over the rower

60 cal row

100 Knee ups

90 Singles

***Teams go back to burpees if they complete DU.

***One person working at a time

***Split reps however needed

Metcon

Metcon (Time)

For Time:

15-12-9-6-3

Kipping HSPU

Front Squats 135/95

ADV RX as written

RX 115/75

11/27/17

CrossFit Allegiance – CrossFit

Weightlifting

Back Squat

5 Reps @ 70%

5 Reps @ 73%

4 Reps @ 76%

4 Reps @ 79%

3 Reps @ 82%

3 Reps @ 82%

Metcon

Metcon (Time)

3 Rounds

10 Power Snatches (115/80)

20 Box Jump Overs (24/20″)

30 Wallballs (20/14#)

ADV RX as written

RX 95/65

Extra Gymnastics Work

Metcon (AMRAP – Reps)

On the Minute x 10

Odd – 30% of Max Ring Muscle-ups

Even – 40 DU

11/25/17

CrossFit Allegiance – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

3 person team

10 sit-ups

15 KBS 24/16kgs

20 Slam-balls 30/20#

200m run

ADV RX in place of slam ball – 8 HSPU

When Partner A starts their slam balls partner B starts their round and partner C starts when B starts slam balls

9:30am class only on Black Friday

11/24/17

CrossFit Allegiance – CrossFit

Happy Birthday Cambell V!

Metcon

Metcon (Time)

Team of 3

2 Rounds

100 Burpees

100 T2B

100 Wallballs (20/14#)

100 Cal Row

Run together and split reps

Thanksgiving 2017

CrossFit Allegiance – CrossFit

Happy Thanksgiving!

Metcon

Metcon (Time)

Team or 3:

400m Run

100 pull-ups

400m Run

200 pushups

400m Run

300 Air squats

400m run

run together split reps

11/22/17

CrossFit Allegiance – CrossFit

One Class tomorrow at 9am.

Barbell conditioning

Metcon (4 Rounds for time)

For Time:

21 Jerk (135/95)

21 Front Squats (135/95)

21 Hang Cleans (135/95)

Rest 2:00

15 Jerk (155/105)

15 Front Squats (155/105)

15 Hang Cleans (155/105)

Rest 2:00

9 Jerk (175/120)

9 Front Squats (175/120)

9 Hang Cleans (175/120)

Rest 2:00

6 Jerk (195/135)

6 Front Squats (195/135)

6 Hang Cleans

(195/135)

RX 65/95, 75/115, 95/135, 105/155

Metcon

Metcon (Time)

Partner WOD

For Time:

40 Burpee Box Jump Overs (24/20)

60 Cal Row

30 Burpee Box Jump Overs (24/20)

50 Cal Row

20 Burpee Box Jump Overs (24/20)

40 Cal Row

11/21/17

CrossFit Allegiance – CrossFit

Our schedule for this week November 20th – 26th

Monday regular hours /  Tuesday regular hours / Wednesday regular hours  / Thursday 9am only /  Friday 9:30am only  /  Saturday regular hours  /  Sunday regular hours

It is the holidays and I know a lot of you have friends and family in town.  We love having drop ins and supporting everyone to workout, spend time and enjoy their company.  Please understand and support our drop in fees.

Drop in $15  /  2 days $25  /  3 days $30  /  1 week $50

Also if you know you are having someone dropping in let me know and I will send you a waiver for them to fill out.

Metcon

Metcon (3 Rounds for reps)

AMRAP 2:00 min

Strict Handstand Push-ups

Rest 1:00

AMRAP 2:00

Strict Handstand Push-ups

Rest 1:00

Max Strict Press (95/65)*

*Continuous motion, no pausing overhead or in rack

ADV RX as written

RX Kipping HSPU

Scaled WOD

Max strict press 95/65

Metcon

Metcon (5 Rounds for time)

5 Rounds, On the 4:00

12 T2B

15 Deadlifts (185/135)

12/9 Calorie Row

every rep missed counts as 1 second

RX

15 Situps

15 DL 155/115

12/9 Cal Row

Midline Accessory Work

Extra work

Metcon (No Measure)

2:00 minute

L-Sit

**Every break: 10 GHD Sit-Ups

11/20/17

CrossFit Allegiance – CrossFit

Gymnastics

Metcon (3 Rounds for reps)

3 Rounds:

25% of Max Unbroken Muscle-ups

35% of Max Unbroken Muscle-ups

45% of Max Unbroken Muscle-ups

Rest as little as needed between unbroken sets and rest 2:00 between rounds.

RX C2B

Weightlifting

Snatch Complex (7 sets building)

Power Snatch +

Low Hang Squat Snatch +

Overhead Squat

Snatch (3×1 (Between 85-92%))

Metcon

Denim (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30/21 Calorie Row

15 OHS (115/80)

RX

30 DU

30/21 Cal Row

15 OHS 95/65