12/1/17

CrossFit Allegiance – CrossFit

Happy 40th Birthday Hillary B!

Weightlifting

Front Squat (3×3 – 80% 3×1 – 85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

7 KBS (32/24kg)

7 Front Squats (155/105)

7 Over the bar Burpees

RX FS 135/95 KBS 24/16kg

11/3/17

CrossFit Allegiance – CrossFit

Metcon

Metcon (Time)

ADV RX

5 Rounds:

2 Bar MU

15 Deadlifts (155/105)

25 AbMat Sit-Ups

RX

5 Rounds

5 C2B

15 Deads 155/105

25 Abmat sit-ups

Fitness

5 Rounds

5 pullups

15 deads 135/95

25 Abmat sit-ups

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