WOD
1/4/17
CrossFit Allegiance – CrossFit
Please, NO more rowing 🙁
Weightlifting
Hang Clean (3×3)
60% 1×3
65% 1×3
70% 3×3
Clean Pull (4×3 105%)
Jerk (2×3)
60% 1×3
70% 1×3
75% 1×3
80% 2×3
Also log your 2×3 in extra performance under split or push depending on which jerk you do.
Metcon
Metcon (AMRAP – Reps)
3 Rounds of:
AMRAPx2min:
20/15 Calorie Assault Bike
AMRAP of 10m Shuttles in remaining time
Rest 2 mins between rounds
Score is shuttle run reps. Down is one back is two.
1/3/17
CrossFit Allegiance – CrossFit
Gymnastics
HSPU 3×21
A. 3 sets of 21 unbroken Kipping HSPU
B. 4 sets of 18 unbroken Kipping HSPU
C. 5 sets of 15 unbroken Kipping HSPU
D. 6 sets of 12 unbroken Kipping HSPU
Rest as needed between sets
Metcon
Love Boat (Time)
5 Rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Squats
Directly into…
3 Rounds of “DT”
12 Deadlifts (155/105#)
9 Hang Cleans
6 Jerks
Directly into…
1,000 Row
1/2/17
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (89%x1 )
78%x5
83%x1
78%x5
86%x1
78%x5
89%x1
Metcon
Metcon (Time)
Partner WOD
Row 3,000m
40 Thrusters (95/65#)
40 C2B Pull-ups
Row 2,000m
30 Thrusters (95/65#)
30 C2B Pull-ups
1,000m Row
20 Thrusters (95/65#)
20 C2B Pull-ups
ADV RX individual
Row 2,000m
42 Thrusters (95/65#)
42 C2B Pull-ups
Row 1,000m
30 Thrusters (95/65#)
30 C2B Pull-ups
500m Row
18 Thrusters (95/65#)
18 C2B Pull-ups
Battle Of The Lake Practice 2
CrossFit Allegiance – CrossFit
Metcon
Distinguished (AMRAP – Reps)
0-3 min
Ring MU = 20 points
HSPU = 10 points
Wallballs = 3 points
10 Minute AMRAP Plus a 3 minute Bonus Round:
3-10 min
Athlete A – Max Cal Row
Athlete B – Max Thrusters
Athlete C – Dead hang
**Rotate whenever and however if at all.
**RX 95/65 Scaled 75/55
**Score is total Reps on the rower and thrusters
* One team member working at a time and each team member can choose any of the three movements.
*Points get added to your final rep count
Note the only change is MU are now worth 25 points.
You are working for a total of 10 minutes all together.
Metcon
Golden Girls (Time)
For time with a 14 minute time cap
75 Burpee Cash-in (One person working at a time).
-then-
Athlete A Isabel (30 snatches)
Athlete B Grace (30 C&J)
Athlete C 30 Squat Cleans
RX 135/95 and Scaled 95/65
It is now a 100 Burpee cash in and the tiebreaker is the time you finish Isabel. Also you can tag team in and out whenever you want but you have to do the WOD in the order it is written. Burpees are to a 25# plate.
12/30/16
CrossFit Allegiance – CrossFit
Weightlifting
Clean and Jerk (2 sets of 3 cleans + 1 Jerk 85%)
Clean & Jerk
65% 3 C + 1 J
70% 3 C + 1 J
75% 3 C + 1 J
80% 3 C + 1 J
85% 3 C + 1 Jerk)x 2
Metcon
Metcon (AMRAP – Reps)
Teams of 3:
(1 Athlete per station)
EMOM x 18min:
25 Russian KBS (32/24#)
10 Burpees
Max Calorie Row*
Score is calories on the Row
12/29/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20min:
10 Power Snatch (95/65#)
10 Jumping Lunges
10 T2B
10 Thrusters (95/65#)
10 Box Jumps (24/20#)
Maybe rowing isn’t so bad after all!
12/26/16
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat (1×1 85%)
75% 1×3
80% 1×1
75% 1×3
83% 1×1
75% 1×3
85% 1×1
Metcon
Metcon (3 Rounds for reps)
AMRAP 3:
75 DU Buy-In
15 Deadlifts (185/135#)
15 Bar Facing Burpees
Rest 3:00
AMRAP 3:
75 DU Buy-in
10 Deadlifts (225/155#)
10 Bar Facing Burpees
Rest 3:00
AMRAP 3:
75 DU Buy-in
5 Deadlifts (275/185#)
5 Bar Facing Burpees
Jennifer G with the shirt of the week.
12/28/16
CrossFit Allegiance – Regional Athletes
Weightlifting
1. Power Clean + Power Jerk
60%/2+1
70%/2+1
(75%/2+1)3
2. Clean Pull
(100%/3)4
12/27/16
CrossFit Allegiance – CrossFit
Metcon
V1:40/20 (AMRAP – Reps)
9 Rounds:
1:40 on, :20 off
*Rest 2 min rest after round 5
*This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9″.
Record total meters.
Metcon
Metcon (Time)
3 Rounds:
12 Burpees
12 Push Jerks (155/105#)
12 T2B
12/26/16
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (1×1 85%)
75% 1×5
80% 1×1
75% 1×5
83% 1×1
75% 1×5
85% 1×1
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
12/24/16
