WOD
1/10/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (5 Rounds for reps)
5 Rounds, for max reps:
1:00 Row for Calories
1:00 Power Cleans (135/95)
1:00 Burpees over Bar
1:00 Rest
Skill Work
Metcon (5 Rounds for reps)
EMOMx10:
Odd: 10 T2B + 10 OHS (95/65#)
Even: Rest
1/9/17
CrossFit Allegiance – Regional Athletes
Weightlifting
1. Snatch
60%/2
65%/2
70%/2
75%/2
(80%/2)4
2. Snatch Pull
(105%/3)3
(110%/2)3
1/9/16
CrossFit Allegiance – CrossFit
Thank you!
Weightlifting
Back Squat (1×1 91%)
Back Squat
80%/5
85%/1
80%/5
88%/1
80%/5
91%/1
Metcon
Metcon (Time)
30-20-10:
Pull-ups
Cals on Rower
Directly into…
30-20-10:
Shoulder to Overhead (135/95#)
Jumping Lunges (15/side)
Saturday
CrossFit Allegiance – CrossFit
Yes we have class tomorrow. Please make sure you sign in so if anything changes I can text you.
Metcon
Metcon (Time)
With a partner, “you go – I go style”
RX
5 Clean and Jerks (205/125#)
4 Clean and Jerks (225/135#)
3 Clean and Jerks (245/145#)
2 Clean and Jerks (265/155#)
1 Clean and Jerk (285/165#)
ADV RX
5 Clean and Jerks (225/155#)
4 Clean and Jerks (245/165#)
3 Clean and Jerks (265/175#)
2 Clean and Jerks (285/185#)
1 Clean and Jerk (305/195#)
Metcon
Metcon (Time)
Partner WOD
3RFT:
40 Burpees
30 Thrusters (95/65#)
20 T2B
1/6/17
CrossFit Allegiance – CrossFit
Weightlifting
Snatch (3×1 85%)
65%1×4
70%1×4
75%1×4
80%2×3
85%3×1
Metcon
Metcon (Time)
10 Ring MU
20 Step-Ups 24/20″
20 Squat Snatch (135/95#)
20 Step-Ups 24/20″
10 Ring MU
Scaled
MU
L1 C2B and dips
L2 PU and dips
L3 RR and dips
1/5/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
“Deck of Cards”
200 DU Cash in
Spades: Kettlebell Swings (24/16kg)
Clubs: Floor Press 155/105
Hearts: Ab-mat Sit-ups
Diamonds: Burpees
Aces: 15 Walking Lunges
200 DU Cash out
Midline
Metcon (25 Rounds for reps)
3 Rounds
EOMOM
25 GHDSU
ADV RX weighted slamball GHD. You choose the weight.
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.
