WOD
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..
12/21/17
CrossFit Allegiance – CrossFit
12 Days of Christmas WOD Saturday but if you can’t make Saturday you can do it tomorrow, Friday.
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
AMRAP x 20min:
60/50 Calorie Row
40 Box Jumps (24/20)
20 Deadlifts (245/165)
ADV RX as written
RX 165/115
12/20/7
CrossFit Allegiance – CrossFit
Holiday Schedule:
This Friday December 22nd 12 Days of Christmas WOD
Saturday December 23rd 9:30am
Sunday December 24th Closed
Monday December 25th Closed
Tuesday December 26th 5:30am? possibly, 9:30am for sure
Wednesday December 27th Full day
Thursday December 28th Full day
Friday December 29th Full day
Saturday December 30th 9:30am
Sunday December 31st Closed
Monday January 1st Closed
Weightlifting
Clean and Jerk (EMOMx5min: 5 TNG Power Clean & Jerk across)
You choose the weight. Warm up to your set weight and stay at that weight for 5×5.
Metcon
Wiped Clean (5 Rounds for time)
5 Rounds On the 4:00
30 Air Squats
20/15 Calorie Row
7 Clean and Jerks (135/95)
ADV RX as written
RX 115/80
Scaled 95/65
You have 4 minutes to complete the round for time and rest for the remainder of the 4 minutes. You will have 5 rounds for time to enter into WODify. Your goal is to maintain a consistent time each round.
R1 min 0-4, R2 min 4-8, R3 min 8-12, R4 min 12-16, R5 min 16-20 min
Rounds should take you on average between 1:40 – 3 min per round.
Optional Extra Strength Work
Back Rack Reverse Lunges (Barbell Reverse Lunge 2 x 20 You choose the weight)
suggestion: 115/85
12/19/17
CrossFit Allegiance – CrossFit
Gymnastics
Metcon (Time)
18 Strict Handstand Push-ups, Rest 1:00
16 Strict Handstand Push-ups, Rest :45
14 Strict Handstand Push-ups, Rest :30
12 Strict Handstand Push-ups, Rest :15
10 Strict Handstand Push-ups
ADV RX as written
Rx Kipping HSPU
Metcon
Over and Out (Time)
For Time:
20 Power Snatches (115/80)
20 Barbell-Facing Burpees
20 Overhead Squats (115/80)
20 Barbell-Facing Burpees
20 Squat Snatches (115/80)
ADV RX as written
RX 75/55
12/18/17
CrossFit Allegiance – CrossFit
Happy Birthday Jay!
Metcon
Metcon (Time)
Partner WOD
For Time:
3,000m Row
200 Double Unders
100 GHDS
50 Burpees
3,000m Row
Weightlifting
Back Squat (EMOMx5: 5 @75% across)
Optional Extra Strength Work
Snatch
2×2 @ 74%
2×2 @ 78%
2×2 @ 82%
Pausing 1 second at Knee Level
12/16/17
CrossFit Allegiance – CrossFit
Brent’s address:
4291 Highway 73
Iron Station 28080
Wrap your gift. See you all today!
Metcon
Metcon (Time)
Team of 2
100 Wallballs 20/14
80 Cleans 135/95
60 C2B
40 Front Squats 135/95
20 Bar facing burpees
300 DU
12/15/17
CrossFit Allegiance – CrossFit
Metcon
Battle of the lake II WOD #3 (Time)
12 Min Time Cap
Battle of the Lake WOD #3
18 Snatches 115/80
18 Thrusters 115/80
18 Box jump overs
12 Snatches 135/95
12 Thrusters 135/95
12 Box jump overs
6 Snatches 155/105
6 Thrusters 155/105
6 Box jump overs
Scaled: 75/55, 95/65, 115/75
OR Possibly 45/35, 75/55, 95/65
* Split reps however needed*
If you are going to do scaled in the competition please do scaled for this WOD. I am trying to figure out weights and times.
Weightlifting
Deadlift (4×15 Unbroken (225/155))
Extra work if you want an after WOD
Metcon (AMRAP – Reps)
5 Rounds:
Every 2:00 (On the R1 0:00, R2 2:00, R3 4:00,R4 6:00 and R5 8:00):
Row 25/18 Calories
Any Time remaining, Max Kipping Handstand Push-ups
Score is # of HSPU