WOD
12/21/16
CrossFit Allegiance – CrossFit
Happy Birthday JJ!
Weightlifting
Clean Pull (3×3 75%)
Back Squat (3×2 65%)
Metcon
Metcon (Time)
Partner WOD
2RFT:
30 Calorie Row
30 Kipping HPSU
30 C2B
Rest :15 seconds
30 C2B
30 Kipping HPSU
30 Calorie Row
Rest 1:00
12/20/16
CrossFit Allegiance – CrossFit
Metcon
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Womens RX 95#
Start each 3 minutes where you left off.
12/19/16
CrossFit Allegiance – CrossFit
Weightlifting
Power Snatch (3×2 65%)
Snatch Pull (3×3 75%)
Overhead Squat (3×3 65%)
Metcon
Heavy Dirty Thirty (Time)
For time:
For Time:
30 Box Jumps (30/24″)
30 C2B Pull-ups
30 KB Swings (32/24kg)
30 Front Squats (135/95#)
30 T2B
30 Push Press (135/95#)
30 Power Cleans (135/95#)
30 Wallballs (30/20#)
30 Bar Facing Burpees
30 Triple-unders
30 minute time cap
180 singles
90 DU
Eli Joy Triple Unders
12/17/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Reps)
Teams of 3:
AMRAP x 25min:
100 Cal Row, 50 Thrusters (95/65)
100 Cal Row, 50 Thrusters (135/95)
100 Cal Row, 50 Thrusters (155/105)
100 Cal Row, Max Thrusters (185/135)
Scaled
(75/55), (95/65), (115/85), (135/105)
Metcon
Metcon (10 Rounds for reps)
EMOMx10:
8 T2B + 8 1-arm KB snatch – you choose the weight (4/side)
12/16/16
CrossFit Allegiance – Regional Athletes
Weightlifting
1. Snatch
65%/3
70%/3
75%/3
80%/2
85%/1
90%/1
(80%/1)3
2. Clean & Jerk
65%/2+1
70%/2+1
75%/2+1
80%/2
85%/1
90%/1
(80%/1)3
3. Back Squat
(83%/3)8
Skill
4 RFT:
50′ Handstand Walk
16-12-8-4 Pistols
12/16/16
CrossFit Allegiance – CrossFit
For those of you that have not signed up for our “Battle Of The Lake” Feb. 11th Please sign up soon. The link is below:
http://www.unbrokenseries.com/battlelake
So far we have 12 teams signed up.
Weightlifting
Clean and Jerk (3×1 80%)
65% (2 c + 1 J)
70% (2 c + 1 J)
75% (2 c + 1 J)
80% (2 c & J)
85% (1 c & J)
90% (1 c & J)
80% (3×1 c&J)
Metcon
similar to WOD we did on 10/21/16 if you want to compare results.
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 min:
12 Box Jumps (24/20″)
9 Power Snatch (115/75#)
6 Bar Muscle-Ups
ADV RX
BJ (30/24″)
Snatch (135/95#)
L3 8 C2B
L2 10 PU
L1 12 RR
12/15/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
5 Rounds:
7 Deadlifts (185/125#)
25 Air Squats
7 Push-ups
ADV RX:
DL (275/185#)
HSPU in place of Push-ups
12/14/16
CrossFit Allegiance – Regional Athletes
Weightlifting
Clean & Jerk
60%/3+1
65%/3+1
70%/3+1
75%/3+1
(80%/3+1)2
Metcon
Metcon (Time)
3 Legless Rope Climbs w/ weight vest (20/14#)
Rest 2:00
3 Legless Rope Climbs w/ weight vest (20/14#)
Rest 2:00
3 Legless Rope Climbs w/ weight vest (20/14#)
12/14/16
CrossFit Allegiance – CrossFit
Happy Birthday Amanda Mendez!
Weightlifting
Front Squat (1×5 70%, 3×5 75%)
Metcon
Full Circle (Time)
Partner WOD
Cash in 3,000m Row
2 Rounds:
200 DU
70 T2B
70 OHS 95/65#
*Split Reps
12/13/16
CrossFit Allegiance – CrossFit
Metcon
Wise Men (3 Rounds for reps)
“Wise Men”
AMRAP 3:
Macho Man (135/95#)
Rest 3:00
AMRAP 3:
Macho Man (155/105#)
Rest 3:00
AMRAP 3:
Macho Man (185/135#)
*1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks
Gymnastics
HSPU
Choose one of the following:
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
