WOD
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
2/13/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 25min :
5 T2B
10 Hand Release Pushups
15 Wallballs
Partner A completes the entire round and then partner B goes. Score is total rounds and reps combined.
2/12/16
CrossFit Allegiance – CrossFit
Weightlifting
Power Snatch (2 Power Snatches every 30 seconds for 4 minutes – )
Metcon
Metcon (Time)
Partner
cash in 2000m Row
4 RFT
40 KBS, 32/24kg
120 Double Unders
cash out 2000m Row
2/11/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (No Measure)
EMOMx20
Even: Goat 1
ODD: Goat 2
Mobility
2/10/16
CrossFit Allegiance – CrossFit
Weightlifting
Strength
A. 3×1 Squat Clean
B. 3×2 Bench Press
C. 3×3 OHS
25 minute time cap
Metcon
Metcon (Time)
25 Calorie Row
25 Box Jumps, 24/20
20 Calorie Row
20 Box Jumps, 24/20
15 Calorie Row
15 Box Jumps, 24/20
10 Calorie Row
10 Box Jumps, 24/20
2/9/16
CrossFit Allegiance – CrossFit
Metcon
“Squating Elizabeth” (Time)
21-15-9:
Squat Cleans, 135/95
Ring Dips
Conditioning
Metcon (10 Rounds for reps)
EMOMx10:
Odd: 8 Pull ups + 8 Thrusters, 95/65
Even: 8 Pull ups + 8 OHS, 95/65
You have to complete 8 + 8 every round for RX.
Saturday
CrossFit Allegiance – CrossFit
Tomorrow (Saturday), we will have a visitor from Phoenix Physical Therapy to talk to us about Trigger Point Dry Needling. If enough members are interested he will come back and give treatments at a discounted price.
Metcon
Metcon (Time)
Teams of 3 complete the following for time:
RX
200 Front Squats, 135/95
100 Kipping HSPU
200 Box Jump Overs, 24/20″
200 Pull ups
ADV RX
200 Front Squats, 135/95
200 Kipping HSPU
200 Box Jump Overs, 24/20″
200 Pull ups
