WOD
2/25/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
Partner A rows 200
Partner B rows 200
rest 30 seconds
Repeat 5 times
Metcon (No Measure)
15-20 minutes
Mobility
2/24/16
CrossFit Allegiance – CrossFit
Happy Birthday Melissa!
Metcon
Metcon (10 Rounds for reps)
EMOMx10:
Odd: 1 Power Clean and Jerk at 70%
Even: 18/15 Calorie Row
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 6min:
2 Alternating 1-arm KB Snatches (1/side), 24/16kg
2 10-meter shuttle runs
4 Alternating 1-arm KB Snatches (2/side), 24/16kg
4 10-meter shuttle runs
6 Alternating 1-arm KB Snatches (3/side), 24/16kg
6 10-meter shuttle runs…
Continue as high as possible within the six minute time cap.
One round is KB snatch and shuttle run
2/23/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
1-2-3-4-5-6-7-8-9-10 unbroken C2B Pull ups, rest as little as needed between sets
Metcon
Metcon (Time)
3 RFT:
15 Dead Lift 225/155
30 Wall Balls, 20/14
60 Double unders
2/22/16
CrossFit Allegiance – CrossFit
Metcon
CrossFit Games Open 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Weightlifting
Front Squat (3×5 across)
Squat Snatch (1×1)
work up to a heavy 3-Position Squat Snatch
Pos 1: Hips
Pos 2: Just above knees
Pos 3: Floor
2/20/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 2:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Hang Squat Clean Thruster, 135/95
200m Run after each set.
Example: Partner 1 does the ten reps + 200m Run. Once Partner 1 returns from the run partner 2 does the 10 reps + 200m Run.
2/19/16
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (3×2, across)
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2 complete AMRAPx 20min:
2-4-6-8-12*… Clean and Jerks, 175/125 (1 bar per team)
*after each round complete: 6 Rope Climbs (as a team using 1 rope) then
20 HSPU
For example, in round 1, JJ does 1 C&J then Rachel does 1 C&J. Then JJ and Rachel alternate rope climbs until they have finished six climbs total. Then, they do 20 HSPU total. That is one round.
ADV RX 205/155
2/18/16
CrossFit Allegiance – CrossFit
Happy Birthday Jake Quilla!
Skill
Goat Day (AMRAP – Reps)
Goat #1
EMOMx10min
then
Goat #2
EMOMx10min
Put what your goat is in the Notes.
Mobility
2/17/16
CrossFit Allegiance – CrossFit
Today is the last day to place your order for our CFA OPEN Tshirt. I have to send our order # and sizes in tonight. Just go to crossfitallegiance.com click on the SHOP tab at the top right then click on the tshirt and the rest is self explanatory.
Weightlifting
Thruster (10×3, across)
Metcon
Metcon (Time)
Teams of 2 Complete (split the reps up anyhow)
Cash-in 50 T2B
50 Burpees
50 Calorie Row
40 Burpees
40 Calorie Row
30 Burpees
30 Calorie Row
20 Burpees
20 Calorie Row
10 Burpees
10 Calorie Row
2/16/16
CrossFit Allegiance – CrossFit
Weightlifting
Snatch (EMOMx10: 1 Snatch – you choose the weight)
If you add weight or take off weight then make sure you change the sets to the right amount.
Metcon
The Admiral (Time)
3 RFT:
20 Burpee Pull ups – bar should be about 6′ above max reach
20 Front Squats, 155/105
20 Box Jumps, 24/20″
Obviously 6″ not 6’……
2/15/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
21-15-9:
Dead Lift, 275/185
Ring Dips
Metcon
Metcon (Time)
Cash-in 50 DU
21-15-9
Calorie Row
GHDSU
Cash-out 50 DU
