11/6/17

CrossFit Allegiance – CrossFit

Happy Birthday Erich C!

Gymnastics

Metcon (3 Rounds for reps)

3 Rounds:

20% of Max Unbroken Muscle-Ups

30% of Max Unbroken Muscle-Ups

40% of Max Unbroken Muscle-Ups

*Rest as little as needed between unbroken sets and rest 2:00 between rounds.
Skill work options:

Hallow rocks on the bar or rings, false grip ring rows, banded bar MU, skill work on low rings….

Metcon

Hopped Up (AMRAP – Rounds and Reps)

Ascending Ladder for 7 Minutes:

3 Thrusters (95/65), 3 Barbell-Facing Burpees

6 Thrusters (95/65), 6 Barbell-Facing Burpees

9 Thrusters (95/65), 9 Barbell-Facing Burpees

Add 3 reps every round

RX 75/55#

Optional Extra Strength Work

1 Hang Snatch + 1 Squat Snatch (Every 1:30 7×1 add weight every rep, not TnG)

11/4/17

CrossFit Allegiance – CrossFit

Metcon

Metcon (Time)

ADV RX

Partner WOD

80/60 Calorie Row

—-Then—-

3 RFT:

10 Power Snatch (135/95)

10 Bar Muscle-Ups

—Then—

80/60 Calorie Row

—Then—

3 RFT:

10 Thrusters (155/105)

10 Burpee Box Jump Overs (30/24)

—Then—

80/60 Calorie Row

—Then—

3 RFT:

10 Power Clean and Jerks (175/115)

10 Ring Muscle-ups

RX

Partner WOD

80/60 Calorie Row

—then—

3 RFT:

20 WB 20/14

20 Pull-ups

—then—

80/60 Calorie Row

—then—

3 RFT:

20 WB

20 Burpee Box Jump Overs 24/20″

—Then—

80/60 Calorie Row

—Then—

3 RFT:

20 WB

20 Pull-ups

11/03/17

CrossFit Allegiance – CrossFit

Weightlifting

Front Squat

2×2 80%

2×2 85%

2×2 90%

Metcon

Metcon (Time)

Partner

5 Rounds:

40 Air Squats

30/24 Calorie Row

24 Alternating DB Snatches (50/35)

RX 35/20

Split reps as needed

11/3/17

CrossFit Allegiance – CrossFit Teens

Metcon

Metcon (Time)

Partner

5 Rounds:

40 Air Squats

200m run

40 KBS

Split reps and run together

11/2/17

CrossFit Allegiance – CrossFit

Metcon

Annie Got Wrecked (Time)

ADV RX

100 Double Unders, 50 AbMat Sit-ups, 200m Run

80 Double Unders, 40 AbMat Sit-ups, 200m Run

60 Double Unders, 30 AbMat Sit-ups, 200m Run

40 Double Unders, 20 AbMat Sit-ups, 200m Run

20 Double Unders, 10 AbMat Sit-ups, 200m Run

RX

200 Single Unders, 50 AbMat Sit-ups, 200m Run

160 Single Unders, 40 AbMat Sit-ups, 200m Run

120 Single Unders, 30 AbMat Sit-ups, 200m Run

80 Single Unders, 20 AbMat Sit-ups, 200m Run

40 Single Unders, 10 AbMat Sit-ups, 200m Run

11/1/17

CrossFit Allegiance – CrossFit

Metcon

Slot Machine (3 Rounds for reps)

Teams of 3

AMRAPx 7min:

50 Back Squats (135/95)

50 Back Squats (185/135)

AMRAP Back Squats (225/155)

Rest 3:00

AMRAP x 7min:

50 Floor Press (135/95)

50 Floor Press (155/105)

AMRAP Floor Press (185/115)

rest 3:00

AMRAP x 7min:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)

RX

back squat 115/80 155/105 185/115

Floor Press 115/80 135/95 155/105

DL 155/105 185/135 225/155

Metcon

Metcon (Time)

For Time:

50-40-30-20-10 Calorie Row

Rest half time between sets

10/31/17

CrossFit Allegiance – CrossFit

Please sign into class. Due to trick or treating If there is no one signed into classes there will potential be no coach there.

Gymnastics

Metcon (2 Rounds for reps)

2 Rounds:

55% of Max Unbroken Strict Handstand Push-ups

45% of Max Unbroken Strict Handstand Push-ups

35% of Max Unbroken Strict Handstand Push-ups

RX kipping

Metcon

Metcon (Time)

400 M Run

30 WB (20/14)

30 Box Jumps (24/20)

400 M Run

21 KBS (24/16kg)

12 Pull-Ups

400 M Run

21 KBS

12 Pull-Ups

400 M Run

30 WB

30 Box Jumps

Metcon

Metcon (Time)

50 T2B

10/30/17

CrossFit Allegiance – CrossFit

Gymnastics

Metcon (AMRAP – Reps)

2 Rounds:

45% of Max Unbroken Muscle-ups

35% of Max Unbroken Muscle-ups

25% of Max Unbroken Muscle-ups

*Rest as little as needed between unbroken sets, and rest 2:00 between rounds.

Scaled: Skill work

Metcon

Metcon (Time)

For Time:

15-12-9

Calorie Row

Power Snatch (95/65)

directly into…

15-12-9

Calorie Row

Clean and Jerks (95/65)

RX 75/55

Extra work if you want an after WOD

Weightlifting

Squat Snatch

On the Minute x 12 (3 Rounds):

Minute 1 – 3 Reps @ 74%

Minute 2 – 2 Reps @ 79%

Minute 3 – 1 Rep @ 84%

Minute 4 – Rest

Back Squat

2 Rounds:

5 Reps @ 80%

3 Reps @ 84%

1 Rep @ 88%

Rest 2:00 between each set of squats

10/28/17

CrossFit Allegiance – CrossFit

Metcon

Metcon (Time)

Team of 2:

3,000m Row

120 Goblet Squats

160 Deadlifts

80 Push Jerks

ADV RX 135/95 24/16kg

RX 95/65 24/16kg

**Break up your rounds and reps however you wish in any order you wish**

Happy Halloween 2017

CrossFit Allegiance – CrossFit

Metcon

WOD 1: Metcon (Time)

Athlete A over the bar Burpee’s

Athlete B Dead Lift

Athlete C hang cleans

Athlete D Row

ADV RX 135/95

RX 115/65

Scaled 95/55

21-15-9

Athlete A finishes 21 reps, athlete B finishes 21 reps, athelete C finishes 21 reps, athelete D finishes 21, etc….. for 15 and 9

WOD 2: Metcon (2 Rounds for reps)

8 min AMRAP:

Pull ups

T2B

KBS

Snatches

AMRAP x 4

Pull-ups

Snatches 95/65

—Directly into—

AMRAP x 4

T2B

KBS 32/24kg

1st 4 min AMRAP:

2 athletes are working on pull-ups while 2 athletes are working on snatches. One working at a time within your group. But both groups can be working at the same time. You can switch back and forth with your same partner but you can’t change movements with in the 4 min AMRAP.

2nd 4 min AMRAP:

Any 2 athletes can now work together on T2B and the other 2 work on KBS. Same rules apply as 1st 4 min AMRAP.

ADV RX as written

RX 24/16kg & 75/55

Scaled 45/35

WOD 3: Metcon (Time)

For time:

400m Run

200 Step-ups or jumps

200 Wall balls

Only 2 athletes have to run. Start when the last athlete comes in.

Two people working at a time on separate movements. Switch back and forth between movements however needed and split reps however needed.

ADV RX 20/14 9ft/10ft

RX 20/14 8ft/10ft

Both 24/20″