WOD
1/2/18
CrossFit Allegiance – CrossFit
Happy Birthday Joey!
Weightlifting
Power Snatch
3-Position Power (High Hang, Knee, Floor)
1 Set @ 65%
1 Set @ 70%
3 Sets @ 75%
Metcon
Metcon (Time)
ADV RX
3 Rounds
5 Ring MU
10 Back Rack Lunges 95/65#
15 Wallballs 20/14#
20 Box jumps 24/20″
RX
3 Rounds
5 C2B Pull-ups
10 Back Rack Lunges 75/55#
15 Wallballs 20/14#
20 Box Jumps 24/20″
Fitness
3 Rounds
5 Pull-ups or 10 Ring Rows
10 Back Rack Lunges 45/35
15 Wallballs 20/14# (9’/8′)
20 Step-ups 24/20″
12/30/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3
For Time:
100/70 Calorie Row
100 KBS (24/16)
100 Lateral Barbell Burpees
100 Thrusters (115/80)
100 Lateral Barbell Burpees
100 KBS (24/16)
100/70 Calorie Row
ADV RX as written
RX 95/65, 24/16kg
12/29/17
CrossFit Allegiance – CrossFit
Sign up for battle of the lake by clicking on the link below. Early bird special ends soon.
http://www.unbrokenseries.com/battlelake
Weightlifting
Hang Power Clean (Work up to heavy set of 2)
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
Alternate workout
Metcon (Time)
5 Rounds
12 KB Sumo Deadlift 24/16
9 KBS 24/16
6 KB snatch 3/arm 24/16kg
12/28/17
CrossFit Allegiance – CrossFit
Sign up for Battle of the Lake today. Early Bird discount ends January 8th. We have 8 teams officially signed up so far.
Weightlifting
Hang Squat Snatch (7 min to work up to a heavy single)
Overhead Squat (2×10 across)
Push Press (6×3 climbing)
Alternate lift if you don’t want to snatch or OHS
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
AMRAP 25:
54/42 Calorie Row
42 Chest to Bar Pull-Ups
30 Burpee Box Jumps (24/20)
18 Clean and Jerks (135/95)
ADV RX as written
RX pullups 115/75
Extra Gymnastics Work
Metcon (5 Rounds for reps)
Aternating On the Minute x 10
Odd: Max Ring Muscle-ups
Even: rest
2/27/17
CrossFit Allegiance – CrossFit
Weightlifting
Clean and Jerk
On the Minute x 5
5 Touch and Go Power Clean and Jerks, across
Goal 155/105
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
15 Power Snatches (75/55)
30 Double Unders
15 Front Squat (75/55)
30 Double Unders
12/26/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner
Cash in : 30 bar MU
3 Rounds:
60 Wall balls (20/14)
60 Sumo Deadlift High Pulls (75/55)
30 Reverse Lunges back rack (75/55)
60 Push Presses (75/55)
60 Sit-ups
ADV RX as written
RX cash in: C2B
* on the lunges each leg counts as one
12 days of Christmas WOD
CrossFit Allegiance – CrossFit
Anyone up for a challenge? 1,000 over the bar burpees 52:41
Metcon
12 days of Christmas 2017 (Time)
1 Rope Climb
2 Push Jerks 135/95
3 Over the bar burpees
4 Box Jumps
5 Hang Power Cleans, 135/95
6 HR Push ups
7 Dead, 135/95
8 Abmat Situps
9 KBS, 32/24
10 Lunges (10 each side)
11 Wall Balls (20/14)
12 T2B
Round 1: 1 Rope Climb
Round 2: 2 Push Jerk + 1 Rope Climb
Round 3: 3 OBB + 2 PJ + 1 Rope Climb
Round 4: 4 BJ + 3 OBB + 2 PJ + 1 RC..
12/22/17
CrossFit Allegiance – CrossFit
Sweatshirts are in 🙂
No IOU’s please. You can pay with cash, check or Venmo. We have some extras if you did not order and there are 2 Kid sizes.
Weightlifting
Cluster (EMOM x 10min: 1 Cluster)
Squat Clean into a thruster
Work up to a heavy single
Under the Lights (AMRAP – Reps)
AMRAP x 8min:
3 Thrusters (95/65)
3 T2B
6 Thrusters (95/65)
6 T2B
9 Thrusters (95/65)
9 T2B
ADV RX as written
RX 75/55
12 days of Christmas 2015 (Time)
1 Rope Climb
2 Push Jerks 135/95
3 T2B
4 Box Jumps
5 Hang Power Cleans, 135/95
6 HR Push ups
7 Dead, 135/95
8 Abmat Situps
9 KBS, 32/24
10 Lunges (10 each side)
11 Wall Balls (20/14)
12 Burpees over the Bar
ADV RX 155/105
Round 1: 1 Rope Climb
Round 2: 2 Push Jerk + Rope Climb
Round 3: 3 T2B + 2 PJ + 1 Rope Climb
Round 4: 4 BJ + 3 T2B + 2 PJ + 1 RC..
