WOD
1/14/16
CrossFit Allegiance – CrossFit
This Saturday Homesteads at 6pm to celebrate 15 CFA Birthdays in January and Jennifer Norvell going away party~!
Skill Work
If you have been here everyday this week then take today for your skill/rest day. If you missed a day feel free to do the WOD you missed.
1/13/16
CrossFit Allegiance – CrossFit
Happy Birthday Leslie!
Weightlifting
Metcon (Time)
4×6 Unbroken Power Cleans for time,
RX 185/125
ADVRX 205/145
– rest as little time as possible between sets
Metcon
Metcon (Time)
2 Thrusters 95/65, 2 Slamballs 30/20
4 Thrusters, 4 Slamballs
6 Thrusters, 6 Slamballs
8 Thrusters, 8 Slamballs
10 Thrusters, 10 Slamballs
12 Thrusters, 12 Slamballs
Cash out – 44 Wallballs 30/20
Yes the cash-out is part of your time π
1/12/16
CrossFit Allegiance – CrossFit
Weightlifting
Snatch (1 RM )
Metcon
Metcon (Time)
5 RFT:
10 Jerks, 155/105
10 T2B
10 Burpees
1/11/16
CrossFit Allegiance – CrossFit
Weightlifting
Squat Clean (1 RM )
Metcon
Metcon (Time)
For time:
2,000m Row
50 Alternating Pistols (25/side)
30 Hang Cleans, 185/115
ADV RX 225/155
1/9/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
400m Run
300 DU
200 Air Squats
100 Slamballs
50 T2B
400m Run
50 T2B
100 Slamballs
200 Air Squats
300 DU
1/8/16
CrossFit Allegiance – CrossFit
This is our seeding WOD for the competition in Greensboro. The results will determine the order of when we go.
Metcon
RX/MR: Metcon (Time)
Part 1: 0:00-6:00 AMRAP
10 Deadlifts 275/185
15 Toes to Bar
10 Cleans 185/125
30 Box Jump Overs 24/20 (step ups are not allowed)
10 Thrusters 135/95
60 Wall Balls 20/14 to the 10ΚΌ
Part 2: 6:00 – 8:00
Max Ring Muscle Ups
Part 3: 8:00 – 12:00
Work up to a 1rm snatch
Score: Part 1(REPS COMPLETED) + Part 2 Score (x2) + Part 3(MAX LIFT)
Score: Part 1(REPS COMPLETED) + Part 2 Score (x2) + Part 3(MAX LIFT)
scale: Metcon (Time)
Part 1: 0:00-6:00 AMRAP
10 Deadlifts 225/155
15 Knees to 90
10 Cleans 135/95
30 Box Jump/Step Overs
10 Thrusters 95/65
60 Wall Balls 14/10 to the 10/9
Part 2: 6:00-8:00 Min
Max Pullups
Part 3: 8:00-12:00
Work up to a 1rm Snatch
Part 1(REPS COMPLETED) + Part 2 Score (x1) + Part 3(MAX LIFT)
Gymnastics
Metcon (Time)
2 RFT:
1 Legless Rope Climbs
35′ HS Walk
25 GHDSU
35′ HS Walk
2 Rope Climbs
Scaled
12 pull-ups or rope climb
25 Strict press 45/35
25 Sit-ups
25 Strict Press 45/35
8 Pull-ups or rope climb
1/7/16
CrossFit Allegiance – CrossFit
Friday we will be doing the WOD sent for us to do from War of the WODs competition. If you can’t do it Friday get it done today.
Metcon
Metcon (Time)
Partner WOD (split reps)
50 Calorie Row
60 Sit-ups
40 Calorie Row
60 Sit-ups
30 Calorie Row
60 Sit-ups
20 Calorie Row
60 Sit-ups
10 Calorie Row
60 Sit-ups
One rower per team. If partner A rows first he can start his sit-ups as soon as he finishes rowing, while partner B is rowing. Partner A cannot get back on the rower until Partner B finishes her sit-ups. One person doing sit-ups at a time.
Skill Work
Metcon (No Measure)
EMOMx10min
3-5 Reps of your goat
If you are doing DU work 30sec on 20sec off for 10 rounds.
1/6/16
CrossFit Allegiance – CrossFit
Happy Birthday Ahni Halford!
Weightlifting
Clean (EMOMx7min)
EMOMx7: 3-position Squat Clean
Pos. 1: From the Pockets
Pos. 2: From the knees
Pos. 3: From the ground
Metcon
Metcon (Time)
21 β 15 β 9:
Deadlifts, 275/185
Wallballs 20/14#
1/5/16
CrossFit Allegiance – CrossFit
Happy Birthday Megan Frasure!
Metcon
Metcon (Time)
For time:
15-10-5:
Power Clean, 135/105
HSPU
Directly into…
15-10-5:
Hang Clean, 135/105
Ring Dip
Conditioning
Metcon (16 Rounds for reps)
EMOMx8:
Odd: 20/16 Calorie Row
Even: 5 C2B Pull ups + 7 Push ups + 9 Box Jumps, 24/20
Rest 2 minutes
EMOMx8:
Odd: 20/16 Calorie Row
Even: 5 C2B Pull ups + 7 Push ups + 9 Box Jumps, 24/20
It is only RX if you complete all 16 rounds as prescribed.
1/4/15
CrossFit Allegiance – CrossFit
Weightlifting
Metcon (Weight)
With a running clock
A. 0:00-4:00
work up to a heavy single Snatch Grip Push Press from a rack
B. 4:00-8:00
work up to a heavy single Snatch Balance from a rack
C. 8:00-12:00
work up to a heavy single hang Squat Snatch
D. 12:00-16:00
work up to a heavy single Squat Snatch
E. 16:00-20:00
work up to a heavy single Front Squat
NOTE: Remember that there is a difference between “Heavy” and “Max”. Max is everything you have – if it’s ugly, it’s ok. Heavy means that it is the highest load we can get without loosing technique or positions. In the slow lifts (Squats, Deads, Presses – and variations) there should never be a miss on “Heavy” days. In the fast lifts (Snatch, Clean, Jerk – and variations), there maybe be 1 or 2 misses due to lack of focus, but not because of load. I don’t like to put percentages on “heavy”, but if I had to they would typically be in the low 90% range.
Metcon
Metcon (Time)
Teams of 2:
2 Rounds for time of:
40 Overhead Squats, 115/80
40 T2B
20 Squat Snatch, 115/80
20 Bar MU
25 min time cap
