WOD
12/24/16
CrossFit Allegiance – CrossFit
Happy Belated Birthday Jennifer Grey!
Metcon
12 days of Christmas 2015 (Time)
1 Rope Climb
2 Push Jerks 135/95
3 T2B
4 Box Jumps
5 Hang Power Cleans, 135/95
6 HR Push ups
7 Dead, 135/95
8 Abmat Situps
9 KBS, 32/24
10 Lunges (10 each side)
11 Wall Balls (20/14)
12 Burpees over the Bar
ADV RX 155/105
Round 1: 1 Rope Climb
Round 2: 2 Push Jerk + Rope Climb
Round 3: 3 T2B + 2 PJ + 1 Rope Climb
Round 4: 4 BJ + 3 T2B + 2 PJ + 1 RC..
Scaled rope climb:
1 snatch
Metcon (Time)
Partner Option:
1 Rope Climb
2 Push Jerks 135/95
3 T2B
4 Box Jumps
5 Hang Power Cleans, 135/95
6 HR Push ups
7 Dead, 135/95
8 Abmat Situps
9 KBS, 32/24
10 Lunges (10 each side)
11 Wall Balls (20/14)
12 Burpees over the Bar
**Split reps if needed****
12/23/16
CrossFit Allegiance – Regional Athletes
Weightlifting
1. Snatch
60%/2
65%/2
70%/2
(75%/2)2
2. Clean & Jerk
60%/2
65%/2
70%/2
(75%/2)2
3. Front Squat
(65%/2)3
12/22/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (5 Rounds for reps)
5 Rounds
Min 1: 2 Rope Climbs
Min 2: 12 KBS (32/24kg)
Min 3: 18/15 Cal Bike
Min 4: 20 sit-ups
each round is worth 52/49
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
