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..

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