WOD
12/14/17
CrossFit Allegiance – CrossFit
Happy Birthday Amanda M and Lisa!
Metcon
Metcon (AMRAP – Reps)
Team of 2
2 Rounds:
3 Min: KBS (24/16kg)
:30 sec rest
3 Min: Cal Row
:30 sec rest
3 Min: Sit-Ups
:30 sec rest
3 Min: Sled Push 90/45 *down and back is 2 reps
:30 sec rest
*One person works at a time and split reps however needed.
Strength
Metcon (No Measure)
1 min each leg Hip stretch
1 min each leg Banded Hamstring stretch
1 min Frog Stretch
1 min wrist stretch
1 min shoulder stretch
12/13/17
CrossFit Allegiance – CrossFit
Happy Birthday Jennifer E. and Jack!
Weightlifting
Power Clean + Hang Squat Clean + Squat Clean (5×1 climbing Rest 1:30 between sets)
Set 1 – 60%
Set 2 – 70%
Set 3 – 75%
Set 4 – 80%
Set 5 – 85%
*% is off of Power clean max
Squat Clean (EMOM x 5 min – 1 Heavy Squat Clean, across)
EMOM x 5 min – 1 Heavy Squat Clean
Metcon
Metcon (Time)
3 Rounds:
20 Hang Power Cleans (95/65)
20 Front Squats (95/65)
20 Push Press (95/65)
ADV RX as written
RX 75/55
12/12/17
CrossFit Allegiance – CrossFit
We hope everyone can come to our CFA Christmas Party. Thanks to Brent Miller we will have it at his house this year. This Saturday located at 4291 HWY 73, Iron Station 28080
Party starts at 3pm. Please bring a white elephant gift to join in on the fun. If you are coming as a couple you can play as one person with one gift or participate individually with 2 gifts. Please send me a text or email to let me know if you are coming so we have a rough idea of how many people to expect.
Strength
Metcon (Time)
17 Strict Handstand Push-ups
Rest 1:00
15 Strict Handstand Push-ups
Rest :45
13 Strict Handstand Push-ups
Rest :30
11 Strict Handstand Push-ups
Rest :15
9 Strict Handstand Push-ups
ADV RX as written
RX Kipping HSPU
Scaled Shoulder Press 75/55
Score is Total time
Metcon (Time)
8 Rounds
20/15 Calorie Row
50M Farmers Carry (32/24kg)
Partners complete full rounds before switching. Four rounds each partner.
Extra Gymnastics Work
Metcon (No Measure)
Not For Time:
2:00 L-Sit Hold
2:00 L-Pull-Up Hold
2:00 GHD Hold
12/11/17
CrossFit Allegiance – CrossFit
Gymnastics
Metcon (AMRAP – Reps)
3 Rounds, Not For Time:
15/10 Calorie Row
2 Sets of 25% Max Unbroken MU or practice hollow Rock on bar or rings
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
30 Dumbbell Snatches (50/35)
30 Box Jumps (24/20)
30 Calorie Row
30 T2B
ADV RX as written
RX 115/75 barbell snatch
Optional Extra Strength Work
Back Squat (5×5 74% 5 on the minute x 5 min)
12/9/17
CrossFit Allegiance – CrossFit
Happy Birthday Eric M!
Metcon
Metcon (AMRAP – Rounds and Reps)
Team of 3
AMRAP 25:
70/50 Calorie Row
70 Bar-Facing Burpees
70 Snatches (75/55)
60/40 Calorie Row
60 Bar-Facing Burpees
60 Snatches (95/65)
50/35 Calorie Row
50 Bar-Facing Burpees
50 Snatches (115/80)
40/30 Calorie Row
40 Bar-Facing Burpees
40 Snatches (135/95)
30/20 Calorie Row
30 Bar-Facing Burpees
Max Snatches (155/105)
ADV RX as written
RX Snatches (55/35) (75/55) (95/65)(115/80) (135/95
12/8/18
CrossFit Allegiance – CrossFit
Gymnastics Clinic sign up link for Feb. 3rd
Beginner/Intermediate:
https://www.eventbrite.com/e/gymnastics-clinic-at-crossfit-allegiance-beginner-intermediate-tickets-40905246694
Intermediate/Advanced:
https://www.eventbrite.com/e/gymnastics-clinic-at-crossfit-allegiance-intermediateadvanced-tickets-40905273775
Metcon
Free Bird (AMRAP – Rounds and Reps)
Teams of 3
AMRAP 20:
7 KBS 32/24kg
10/7 Calorie Row
7 Burpees
ADV RX as written
RX KBS 24/16kg
**Full Rounds then switch
**target is 18 + Rounds
Optional Extra Strength Work
Deadlift (3 Sets of 20: Unbroken (225/155) )
ADV RX as written
RX 195/135
Rest as little as needed between rounds
12/7/17
CrossFit Allegiance – CrossFit
Metcon
Hindsight (AMRAP – Rounds and Reps)
ADV RX
AMRAP 20:
2 Bar Muscle-ups
4 HSPU
8 Dumbbell Hang Squat Cleans (50’s/35’s)
RX
AMRAP 20:
7 C2B
7 Barbell Push Press (115/75)
7 Barbell Hang Squat Cleans (115/75)
FITNESS
AMRAP 20:
7 Pull-ups
7 Barbell Push Press (95/55)
7 Barbell Hang Squats Clean (95/55)
D2 Post WOD
Happy Birthday Kelly!
CrossFit Allegiance – CrossFit
Barbell conditioning
Hang Squat Clean + Push Jerk (EMOM)
On the Minute x 5
Min 0-1:
6 Hang Squat Cleans + 2 Push Jerks
Min 1-2:
5 Hang Squat Cleans + 3 Push Jerks
Min 2-3:
4 Hang Squat Cleans + 4 Push Jerks
Min 3-4:
3 Hang Squat Cleans + 5 Push Jerks
Min 4-5:
2 Hang Squat Cleans + 6 Push Jerks
Barbell: (155/105)
Metcon
Metcon (Time)
Buy-In: 1,000 Meter Row
2 Rounds:
80 Double Unders
5 Rope Climbs
Cash out: 800m Run
ADV RX as written
RX 40 DU and either 3 rope climbs or 12 C2B pull-ups
12/5/17
CrossFit Allegiance – CrossFit
Happy Birthday Darius and Lynda G!
Gymnastics
Metcon (5 Rounds for time)
R1– 15 Strict Handstand Push-ups
1:00 Rest
R2– 13 Strict Handstand Push-ups
:45 Seconds Rest
R3– 11 Strict Handstand Push-ups
:30 Seconds Rest
R4– 9 Strict Handstand Push-ups
:15 Seconds Rest
R5– 7 Strict Handstand Push-ups
ADV RX as written
RX kipping HSPU
Strict Press 75/55
Metcon
Metcon (Time)
5 Rounds:
10 Power Cleans (135/95)
10 Bar Facing Burpees
Midline Accessory Work
Metcon (No Measure)
Not for Time:
30 T2B
40 GHD Sit-Ups
50 Abmat Sit-Ups