11/9/17

CrossFit Allegiance – CrossFit

Metcon

Metcon (Time)

ADV RX

3 Rounds:

7 Ring Muscle-Ups

50 Air Squats

10 Hang Snatches (115/80)

RX

3 Rounds:

7 Burpee C2B Pull-ups

50 Air Squats

10 Hang Snatches (115/80)

Scaled

3 Rounds:

7 Burpee Pull-ups

50 Air Squats

10 Hang Snatches (95/65)

Metcon

Metcon (No Measure)

2 rounds

Min 1: bike

Min 2: 90/90 stretch

Min 3: row

Min 4: childs pose/downward dog/upward dog

Min 5: rollout

11/8/17

CrossFit Allegiance – CrossFit

Weightlifting

Deadlift (6×3 climbing)

TNG

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

AMRAP 20 min:

20 Deadlifts (225/155)

30 Calorie Row

40 Wallballs (20/14)

RX DL 185/135

11/7/17

CrossFit Allegiance – CrossFit

Happy Birthday Brady!

Gymnastics

Metcon (2 Rounds for reps)

Rounds:

60% of Max Unbroken Strict Handstand Push-ups

50% of Max Unbroken Strict Handstand Push-ups

40% of Max Unbroken Strict Handstand Push-ups

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

RX kipping
OR Shoulder press for strength if you are not doing HSPU

Weightlifting

Shoulder Press (6×2 add weight every rep rest 1:30 between sets)

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
60 singles for each set

11/6/17

CrossFit Allegiance – CrossFit

Happy Birthday Erich C!

Gymnastics

Metcon (3 Rounds for reps)

3 Rounds:

20% of Max Unbroken Muscle-Ups

30% of Max Unbroken Muscle-Ups

40% of Max Unbroken Muscle-Ups

*Rest as little as needed between unbroken sets and rest 2:00 between rounds.
Skill work options:

Hallow rocks on the bar or rings, false grip ring rows, banded bar MU, skill work on low rings….

Metcon

Hopped Up (AMRAP – Rounds and Reps)

Ascending Ladder for 7 Minutes:

3 Thrusters (95/65), 3 Barbell-Facing Burpees

6 Thrusters (95/65), 6 Barbell-Facing Burpees

9 Thrusters (95/65), 9 Barbell-Facing Burpees

Add 3 reps every round

RX 75/55#

Optional Extra Strength Work

1 Hang Snatch + 1 Squat Snatch (Every 1:30 7×1 add weight every rep, not TnG)

11/4/17

CrossFit Allegiance – CrossFit

Metcon

Metcon (Time)

ADV RX

Partner WOD

80/60 Calorie Row

—-Then—-

3 RFT:

10 Power Snatch (135/95)

10 Bar Muscle-Ups

—Then—

80/60 Calorie Row

—Then—

3 RFT:

10 Thrusters (155/105)

10 Burpee Box Jump Overs (30/24)

—Then—

80/60 Calorie Row

—Then—

3 RFT:

10 Power Clean and Jerks (175/115)

10 Ring Muscle-ups

RX

Partner WOD

80/60 Calorie Row

—then—

3 RFT:

20 WB 20/14

20 Pull-ups

—then—

80/60 Calorie Row

—then—

3 RFT:

20 WB

20 Burpee Box Jump Overs 24/20″

—Then—

80/60 Calorie Row

—Then—

3 RFT:

20 WB

20 Pull-ups

11/03/17

CrossFit Allegiance – CrossFit

Weightlifting

Front Squat

2×2 80%

2×2 85%

2×2 90%

Metcon

Metcon (Time)

Partner

5 Rounds:

40 Air Squats

30/24 Calorie Row

24 Alternating DB Snatches (50/35)

RX 35/20

Split reps as needed

11/3/17

CrossFit Allegiance – CrossFit Teens

Metcon

Metcon (Time)

Partner

5 Rounds:

40 Air Squats

200m run

40 KBS

Split reps and run together

11/2/17

CrossFit Allegiance – CrossFit

Metcon

Annie Got Wrecked (Time)

ADV RX

100 Double Unders, 50 AbMat Sit-ups, 200m Run

80 Double Unders, 40 AbMat Sit-ups, 200m Run

60 Double Unders, 30 AbMat Sit-ups, 200m Run

40 Double Unders, 20 AbMat Sit-ups, 200m Run

20 Double Unders, 10 AbMat Sit-ups, 200m Run

RX

200 Single Unders, 50 AbMat Sit-ups, 200m Run

160 Single Unders, 40 AbMat Sit-ups, 200m Run

120 Single Unders, 30 AbMat Sit-ups, 200m Run

80 Single Unders, 20 AbMat Sit-ups, 200m Run

40 Single Unders, 10 AbMat Sit-ups, 200m Run

11/1/17

CrossFit Allegiance – CrossFit

Metcon

Slot Machine (3 Rounds for reps)

Teams of 3

AMRAPx 7min:

50 Back Squats (135/95)

50 Back Squats (185/135)

AMRAP Back Squats (225/155)

Rest 3:00

AMRAP x 7min:

50 Floor Press (135/95)

50 Floor Press (155/105)

AMRAP Floor Press (185/115)

rest 3:00

AMRAP x 7min:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)

RX

back squat 115/80 155/105 185/115

Floor Press 115/80 135/95 155/105

DL 155/105 185/135 225/155

Metcon

Metcon (Time)

For Time:

50-40-30-20-10 Calorie Row

Rest half time between sets

10/31/17

CrossFit Allegiance – CrossFit

Please sign into class. Due to trick or treating If there is no one signed into classes there will potential be no coach there.

Gymnastics

Metcon (2 Rounds for reps)

2 Rounds:

55% of Max Unbroken Strict Handstand Push-ups

45% of Max Unbroken Strict Handstand Push-ups

35% of Max Unbroken Strict Handstand Push-ups

RX kipping

Metcon

Metcon (Time)

400 M Run

30 WB (20/14)

30 Box Jumps (24/20)

400 M Run

21 KBS (24/16kg)

12 Pull-Ups

400 M Run

21 KBS

12 Pull-Ups

400 M Run

30 WB

30 Box Jumps

Metcon

Metcon (Time)

50 T2B