WOD
1/30/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner
5 RFT:
60 KBS, 32/24kg
60 Push ups
Cash out: 2,000m Row
1/29/16
CrossFit Allegiance – CrossFit
Conditioning
Metcon (Time)
4 RFT:
30′ Front Rack Walking Lunge, 135/95
30 Double Unders
ADV RX 165/115
Metcon
Metcon (4 Rounds for reps)
4 rounds of:
Min 1: 12 Burpees
Min 2: 12 T2B
Min 3: 18/15 calorie Row
Min 4: 6 bar MU
1/28/16
CrossFit Allegiance – CrossFit
Accessory Work
Metcon (AMRAP – Reps)
3 Rounds
Min 1: AMRAP GHD
Min 2: AMRAP Strict PU
Min 3: AMRAP Ring Dips
Min 4: Rest
Skill
Metcon (No Measure)
EMOMx10min
3-5 reps Goat
1/27/16
CrossFit Allegiance – CrossFit
Happy Birthday Hap, Brandon & Josh D!
Metcon
Metcon (4 Rounds for reps)
EMOMx8min
AMRAP :15 Power Snatches 135/85
AMRAP :25 Hang Power Cleans, 135/85
AMRAP :15 Power Jerks, 135/85
AMRAP :25 Front Squats, 135/85
ADV RX 165/115
The difference on the power jerk compared to the push jerk is on the power jerk your feet leave the ground and slam back down. On the push jerk your feet should not leave the ground.
http://www.catalystathletics.com/exercise/72/Power-Jerk/
Metcon
Metcon (Time)
RX
5 RFT:
5 Deads, 285/195
10 Kipping HSPU
ADV RX
5 RFT:
5 Deads, 315/255
15 Kipping HSPU
25 minute time cap
1/26/16
CrossFit Allegiance – CrossFit
Happy Birthday Jason Leach and Toni Huber!
Metcon
Metcon (AMRAP – Reps)
3 rounds of:
3 min AMRAP
6-9-12-15-18-21-24-27…….
Thruster, 95/65
T2B
rest 3 min between rounds
start where you left off
Metcon (10 Rounds for reps)
EMOMx10
ODD: 20/16 Cal Row
Even: 50 Double Unders
DU only, no singles, practice.
ODD rounds are worth 16/20 reps, Even is worth 50 reps.
RX is only if you do all calories and all DU every round.
1/25/16
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (5×2 across)
Metcon
2: Metcon (AMRAP – Reps)
3 rounds of:
Minute 1: Max Burpees
Minute 2: Max OHS, 95/65
Minute 3: Rest
3`: Metcon (AMRAP – Reps)
3 rounds of:
Minute 1: Max rep 10m Shuttle run
Minute 2: Max rep Power Clean, 155/105
Minute 3: Rest
1/23/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3 complete the following for time:
300 Air Squats
300 Push ups
200 Box Jump Overs, 24/20″
200 Pull ups
Split reps and go in any order you wish and mix it up however want.
1/22/16
CrossFit Allegiance – CrossFit
Everyone please make sure you sign into class for tomorrow by 10:00pm. If you are signed into class I will text you and let you know if class is cancelled. If you are not signed in then you risk potentially showing up to no class. Please check your email, Facebook or feel free to text me, 704-778-1408.
Metcon
Metcon (Time)
3RFT:
30-20-10 Front Squat, 155/105
15-10-15 Muscle up
Scaled MU:
Bar MU, C2B, Pull-ups OR Ring Rows
25 min time cap, no rack
Metcon
Metcon (AMRAP – Reps)
4 Rounds
Min 1: Burpees
Min 2: Calorie Row
Min 3: Wallballs 20/14
Min 4: Double unders
1/21/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
3 Rounds:
20 Abmat Sit-Ups
30 Supermans
40 Flutter Kicks
50 Good Mornings (you choose the weight)
60 Second Plank Hold
Skill
Metcon (AMRAP – Reps)
EMOMx10-12min
3-5 reps of your goat
1/20/15
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
10 Burpees
25 DU
Gymnastics
Metcon (Time)
10 Sets of 10 unbroken Kipping HSPU – rest as needed between sets.
