WOD
12/7/16
CrossFit Allegiance – CrossFit
Weightlifting
Clean and Jerk (3 sets of 3 Cleans + 1 Jerk 75%)
60%/3+1
65%/3+1
70%/3+1
(75%/3+1)3
Beep Test (Time)
3 Rounds
7 Thrusters (75/55),
7 Pull-ups,
7 Burpees
-then-
50/40 Cal Row
3 Rounds
7 Thrusters
7 Pull-ups,
7 Burpees
-then-
50/40 Cal Row
3 Rounds
7 Thrusters
7 Pull-ups
7 Burpees
12/06/16
CrossFit Allegiance – CrossFit
Happy Birthday Kelly!
Metcon
Metcon (3 Rounds for reps)
AMRAP 3:
15 Calorie Row
15 Power Cleans (115/85#)
Rest 3:00
AMRAP 3:00
12 Calorie Row
12 Power Cleans (135/95#)
Rest 3:00
AMRAP 3:00
9 Calorie Row
9 Power Cleans (155/105#)
Skill
Metcon (10 Rounds for reps)
EMOMx20:
Odd: 18/15 Calorie Row
Even: 6 HSPU
ADV RX Deficit HSPU – you choose the deficit
Each round is worth 24/21 reps
12/05/16
CrossFit Allegiance – CrossFit
Happy Birthday Darius!
Weightlifting
Back Squat (3×8 70% across)
Metcon
Metcon (Time)
4 RFT:
5 Ring Muscle-ups
10 Squat Snatches (115/85#)
15 BJO (24/20″)
L3 Bar MU
L2 C2B
L1 PU
Battle Of The Lake Practice 1
CrossFit Allegiance – CrossFit
Metcon
Distinguished (AMRAP – Reps)
0-3 min
Ring MU = 20 points
HSPU = 10 points
Wallballs = 3 points
10 Minute AMRAP Plus a 3 minute Bonus Round:
3-10 min
Athlete A – Max Cal Row
Athlete B – Max Thrusters
Athlete C – Dead hang
**Rotate whenever and however if at all.
**RX 95/65 Scaled 75/55
**Score is total Reps on the rower and thrusters
* One team member working at a time and each team member can choose any of the three movements.
*Points get added to your final rep count
Golden Girls (Time)
For time with a 14 minute time cap
75 Burpee Cash-in (One person working at a time).
-then-
Athlete A Isabel (30 snatches)
Athlete B Grace (30 C&J)
Athlete C 30 Squat Cleans
RX 135/95 and Scaled 95/65
12/2/16
CrossFit Allegiance – Regional Athletes
Weightlifting
1. Snatch
65%/3
70%/3
75%/3
(80%/1)3
3. Back Squat
(75%/3)8
12/2/16
CrossFit Allegiance – CrossFit
Happy 40th Birthday to me!
FYI: Saturdays WOD is going to be one if not two of our potential Competition WODs for Battle Of The Lake in February. The Big Clean Complex is NOT going to be one we practice this Saturday. So if you can make it please do so……The more the merrier.
Weightlifting
Clean and Jerk (3 sets of 2 +1 then 1 C&J @ 80%)
2 Cleans + 1 Jerk 65%
2 Cleans + 1 Jerk 70%
2 Cleans + 1 Jerk 75%
1 Clean + 1 Jerk 80%
Metcon
Metcon (Time)
4 RFT:
15 Calorie Row
15 Wallballs (20/14#)
15 C2B
ADV RX
4 RFT:
25 Calorie Row
25 Wallballs (20/14#)
25 C2B
12/1/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Reps)
Team of 3:
2 Rounds
5 min AMRAP Sled push (on the turf)
5 min AMRAP 10m Farmers carry (on the mat)
*Sled push is average weight of your team
*Farmers carry 32/24kg
**Down and back is one
**One person working at a time.
**Switch at anytime
**one sled and one set of KB
Metcon
Metcon (No Measure)
12 Minute EMOM
Even: Skill one
ODD: Skill two
OR you can pick one skill to do for the entire 12 min.
11/30/16
CrossFit Allegiance – CrossFit
Below is the link to sign up for our competition on February 11th. Please sign up sooner than later. It will help us out greatly with organizing teams and preparing. http://www.unbrokenseries.com/battlelake
Weightlifting
Front Squat (4×5 65%)
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1:
Hang Cleans + Push Jerks* (135/95#)
*Complete 10 unbroken Hang Cleans directly into 10 unbroken Push Jerks, then drop the bar – that is set one. Rest as little as needed to pick up the bar again and complete 9 reps of each without dropping the bar – that is set 2.
11/29/16
CrossFit Allegiance – CrossFit
Happy Birthday Nikki and Happy belated Birthday Shannon!
Metcon
Freedom Sauce (4 Rounds for reps)
AMRAP 3:
21 OHS (95/65#)
21 Over-the-rower Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
18 OHS (115/80#)
18 Over-the-rower Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
15 OHS (135/95#)
15 Over-the-rower Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
12 OHS (95/65#)
12 Over-the-rower Burpees
Max Calorie Row
There are 4 AMRAP. In WODify you will enter how many calories you got for each AMRAP. Your score will be total calories.
Gymnastics
HSPU
Choose one of the following:
A. 3 sets of 18 unbroken kipping HSPU
B. 4 sets of 15 unbroken Kipping HSPU
C. 5 sets of 12 unbroken kipping HSPU
D. 6 sets of 9 unbroken kipping HSPU
Rest 1 minute between sets
11/28/16
CrossFit Allegiance – Regional Athletes
Weightlifting
1. Snatch
60%/3
65%/3
(70%/3)3
2. Snatch Pull
(85%/3)4
