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

10/30/17

CrossFit Allegiance – CrossFit

Gymnastics

Metcon (AMRAP – Reps)

2 Rounds:

45% of Max Unbroken Muscle-ups

35% of Max Unbroken Muscle-ups

25% of Max Unbroken Muscle-ups

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

Scaled: Skill work

Metcon

Metcon (Time)

For Time:

15-12-9

Calorie Row

Power Snatch (95/65)

directly into…

15-12-9

Calorie Row

Clean and Jerks (95/65)

RX 75/55

Extra work if you want an after WOD

Weightlifting

Squat Snatch

On the Minute x 12 (3 Rounds):

Minute 1 – 3 Reps @ 74%

Minute 2 – 2 Reps @ 79%

Minute 3 – 1 Rep @ 84%

Minute 4 – Rest

Back Squat

2 Rounds:

5 Reps @ 80%

3 Reps @ 84%

1 Rep @ 88%

Rest 2:00 between each set of squats

10/28/17

CrossFit Allegiance – CrossFit

Metcon

Metcon (Time)

Team of 2:

3,000m Row

120 Goblet Squats

160 Deadlifts

80 Push Jerks

ADV RX 135/95 24/16kg

RX 95/65 24/16kg

**Break up your rounds and reps however you wish in any order you wish**

Happy Halloween 2017

CrossFit Allegiance – CrossFit

Metcon

WOD 1: Metcon (Time)

Athlete A over the bar Burpee’s

Athlete B Dead Lift

Athlete C hang cleans

Athlete D Row

ADV RX 135/95

RX 115/65

Scaled 95/55

21-15-9

Athlete A finishes 21 reps, athlete B finishes 21 reps, athelete C finishes 21 reps, athelete D finishes 21, etc….. for 15 and 9

WOD 2: Metcon (2 Rounds for reps)

8 min AMRAP:

Pull ups

T2B

KBS

Snatches

AMRAP x 4

Pull-ups

Snatches 95/65

—Directly into—

AMRAP x 4

T2B

KBS 32/24kg

1st 4 min AMRAP:

2 athletes are working on pull-ups while 2 athletes are working on snatches. One working at a time within your group. But both groups can be working at the same time. You can switch back and forth with your same partner but you can’t change movements with in the 4 min AMRAP.

2nd 4 min AMRAP:

Any 2 athletes can now work together on T2B and the other 2 work on KBS. Same rules apply as 1st 4 min AMRAP.

ADV RX as written

RX 24/16kg & 75/55

Scaled 45/35

WOD 3: Metcon (Time)

For time:

400m Run

200 Step-ups or jumps

200 Wall balls

Only 2 athletes have to run. Start when the last athlete comes in.

Two people working at a time on separate movements. Switch back and forth between movements however needed and split reps however needed.

ADV RX 20/14 9ft/10ft

RX 20/14 8ft/10ft

Both 24/20″

Happy Birthday Derrick L and Julia S!

CrossFit Allegiance – CrossFit

Metcon

Ball Hogs (AMRAP – Rounds and Reps)

Team of 2

AMRAP 15:

Teams of 2:

3 WB (20/14)

3 KBS (24/16kg)

3 Calorie Row

Next round is 6’s, then 9’s, etc…

Partners complete full rounds

10/25/17

CrossFit Allegiance – CrossFit

We are only a couple of days away from our annual Halloween Event. Please plan to join us in the afternoon for trunk or treating with the kids at 5pm in our parking lot. If you are interested you can decorate your trunk and have treats and snacks for the kids. Please stay for your drink of choice and hang out and get to know all of our members. We will provide a cooler with some drinks and a table with some snacks. Feel free to pack your own cooler, a chair and share a snack. We hope everyone can make it and enjoy a big community get together this Friday night.

Metcon

Four Wheeler (Time)

2 Rounds:

400m Run

21/15 Calorie Bike

12 Squat Cleans (135/95)

RX 115/80

Barbell conditioning

Metcon (Time)

2 Rounds:

10 Power Cleans (185/135)

10 Front Squats (185/135)

10 Push Jerks (185/135)

Rest 2:00

RX 155/105

Metcon

Double Trouble (AMRAP – Reps)

AMRAP x 2:

DU

10/24/17

CrossFit Allegiance – CrossFit

Gymnastics

Metcon (2 Rounds for reps)

2 Rounds

50% of Max Unbroken Strict Handstand Push-ups

40% of Max Unbroken Strict Handstand Push-ups

30% of Max Unbroken Strict Handstand Push-ups

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

RX kipping

Metcon

Lead Foot (3 Rounds for reps)

AMRAP 4:

27 Calorie Row

27 Burpees

27 C2B Pull-ups

Rest 4:00

AMRAP 4:

21 Calorie Row

21 Burpees

21 T2B

Rest 4:00

AMRAP 4:

15 Calorie Row

15 Burpees

15 Pull-ups
Scaled:

Pull-ups

T2B

Pull-ups

Midline

Extra work

Metcon (No Measure)

3 Rounds For Quality:

21 Cal Row

15 Med-ball GHD Sit-Ups (20/14)

9 Glute Ham Raises