WOD

No WOD available

12/28/15

CrossFit Allegiance – CrossFit

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Metcon

Power Drill (no rest) (Time)

5 Rounds:

5 Handstand Pushups

10 Power Clean, 135/95

15 Burpees

20 Kettlebell Swings, 24/16kg

25 Wallballs, 20/14

12/23/15

CrossFit Allegiance – CrossFit

Happy Birthday Jennifer Grey! Our Christmas party is tonight. We will be going to Midtown. Eric and I will get there between 8-8:30pm. Hope to see everyone there. We will have a 6:30pm. Also checkout our Upcoming Events page on our website for local runs and CrossFit competitions, crossfitallegiance.com

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Weightlifting

Front Squat (Build to a heavy set of 3 Front Squats)

Metcon

Metcon (Time)

For Time:

30 Thrusters, 95/65

90 Double unders

20 Thrusters, 95/65

60 Double unders

10 Thrusters, 95/65

30 Double unders

12/22/15

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

4 Rounds:

7 Clean and Jerks (155/105)

14 T2B

21 Box Jumps (24/20)

ADV RX (185/135)

Metcon (Calories)

Rowing

10 Rounds:

1:00 on / 1:00 off
Our Christmas party has slightly changed. We will be going to Midtown. Eric and I will get there 8-8:30pm. Hope to see everyone there.

9/8/15

CrossFit Allegiance – CrossFit

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Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Weightlifting

Snatch (EMOMx12:)

EMOMx12:

Mins 1-3: 1 rep at 75%

Mins 4-6: 1 rep at 80%

Mins 7-9: 1 rep at 85%

Mins 10-12: 1 rep at 80%

Note: you will do 3 reps at each % EMOM

9/7/15

CrossFit Allegiance – CrossFit

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Metcon

1: Metcon (Time)

Teams of 3:

3 rounds for time of:

100 Front Squats, avg body weight

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

AMRAP 10, alternating after each complete round:

20/15 Cal Row

15 KB Swings (24/16)

Saturday

CrossFit Allegiance – CrossFit

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Metcon

Metcon (AMRAP – Reps)

Min 0-10

Partner A runs 400m

Partner B runs 400m

Partner A runs 400m

Partner B runs 400m

Then one person working at a time get as many slam balls as possible. 30/20

Min 10-20

Repeat on the rower

Then one person working at a time get as many wall balls as possible. 20/14

Min 20-25

Run 400 together

Then one person working at a time get as many Burpees as possible.

9/4/15

CrossFit Allegiance – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10min:

50 Double unders

21 Box Jumps, 24/20

15 C2B Pull ups

Weightlifting

Front Squat (5×5, across)

9/3/15

CrossFit Allegiance – Regional Athletes

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Weightlifting

A. 3-rep heavy Overhead Squat

B. 2-rep heavy Snatch Balance

C. 1-rep heavy High Hang Squat Snatch

Save results in extra performance under each lift.

Metcon

4: Metcon (AMRAP – Reps)

5 sets of Max Rep Ring Muscle ups in :30, rest as needed between sets

Record you lowest round

9/3/15

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

5x300m, 1 minute rest between sets

Metcon

Metcon (Time)

EMOMx10

15 sit-ups

Log your slowest round

9/2/15

CrossFit Allegiance – CrossFit

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Metcon

1: Black & Blue (Time)

“Black & Blue”

5 RFT:

10 Power Cleans, 135/95

10 Burpees

Weightlifting

Back Squat (4×10 Back Squat, climbing)

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