WOD
10/14/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
4 RFT:
5 Ring MU
10 Power Cleans (155/105#)
25 Wallballs (20/14#)
Scaled MU:
L3 5 C2B + 5 Ring Dips
L2 5 PU + 5 GHD Dips
L1 5 RR + 5 Box Dips OR GHD w/a band
Metcon
Metcon (No Measure)
6x20m Prowler Push
Start with bodyweight, add weight each set
NOTE: The sled weighs 65#
10/13/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3, for time:
100 – 75 – 50
Sit-ups
Row Cals
Floor Press (135/95#)
100 reps of all three movements then 75 of all three and then 50 of all three.
10/12/16
CrossFit Allegiance – CrossFit
Our Barbell for Boobs fundraising page is
https://fundraise.barbellsforboobs.org/fundraiser/765130
For every $50 raised we give a free mammography away to someone that deserves to know. Thank you!
Weightlifting
Front Squat (3×80%, 1×85%, 3×80%, 1×87%, 3X80%, 1×90%)
Triple at 80%; Single at 85%; Triple at 80%: Single at 87%; Triple at 80%/3; Single at 90%
Metcon
Metcon (Time)
800 Meter Run
25 Deadlifts
25 Box Jumps, 24/20
600 Meter Run
20 Deads
20 Box Jumps, 24/20
400 Meter Run
15 Deads
15 Box Jumps, 24/20
200 Meter Run
10 Deads
10 Box Jumps, 24/20
RX – 225/155
10/11/16
CrossFit Allegiance – CrossFit
Happy Birthday JimTuttle!
Metcon
Metcon (AMRAP – Rounds and Reps)
5 Minute Window:
150 DU buy in –then–
12 Thrusters (95/65),
12 C2B PU
Rest 5 Minutes
5 Minute Window:
100 DU buy in –then–
9 Thrusters (115/80),
12 T2B
Rest 5 Minutes
5 Minute Window:
50 DU buy in –then–
6 Thrusters (135/95),
12 PU
Conditioning
Metcon (Time)
6 sets of: 9 unbroken HSPU
ADV RX (first 3 reps are strict + 6 kipping)
12 minute time cap
10/10/16
CrossFit Allegiance – CrossFit
3 Weight Lifting Tips for today:
1. You SIT between sets.
2. DO NOT walk in front of someone about to lift.
3. You are suppose to have fun & laugh between sets : )
Weightlifting
Back Squat (5×80%, 1×85%, 5x 80%, 1×88%, 5×80%, 1×91%)
Metcon
Metcon (Time)
3 Rounds:
200m Run
15 Over the Bar Burpees
9 Squat Snatches, 95/65
ADV RX 135/95
10/7/16
CrossFit Allegiance – CrossFit
Happy Birthday Hank Parker Jr.!
Also, this Saturday class is cancelled. We will be in Asheville competing. Sorry for any inconvenience.
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
AMRAP x 25min
42 Box Jump (30/24)
42 Clean & Jerks 115/75
42 Wallballs (20/14)
42 Snatches 115/75
42 Burpees
42 OHS 115/75
ADV RX 135/95
Skill
Metcon (No Measure)
EMOMx8
skill
10/6/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2, AMRAP 28min:
6 Rope Climbs
6 plate pushes 45/35#
30 HSPU
40 Reverse Lunges
ADV RX Legless Rope climbs
Scaled Rope climbs = 5 pull-ups or Ring Rows per rope climb
Plate push = Down the turf is one, back is two…
Scaled HSPU = 75/55 Push Press
Split reps however needed
10/5/16
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat (1×3,1×1,1×3.1×1,1×3,1×1)
A. 3 reps at 78%
B. 1 rep at 83%
C. 3 reps at 78%
D. 1 rep at 85%
E. 3 reps at 78%
F. 1 rep at 87%
Metcon
Metcon (Time)
800m Run
100 DU
50 Wall Balls, 20/14*
100 DU
800m Run
10/4/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Reps)
5 Minute Window…
30/25 Cal Row + 1 Rd of Cindy
AMRAP Cleans, 155/105
-rest 5 mins-
5 Minute Window…
20/15 Cal Row + 2 Rds of Cindy
AMRAP Cleans, 185/135
-5 min rest-
5 Minute Window…
15/10 Cal Row + 3 Rd of Cindy
AMRAP Cleans, 225/155
Cindy:
5 pullups (dead hang, chin over bar)
10 Push-ups (All the way down, No worm)
15 Air squats ( all the way down and all the way up)
Metcon
Metcon (6 Rounds for reps)
EMOMx12
Odd: 10 C2B Pull ups
Even: 15 Wall Balls, 20/14
***Each round is worth 25 reps
10/3/16
CrossFit Allegiance – CrossFit
Congrats to Shawn Delucca for winning 1st place at the masters competition this weekend. He is also 1st overall in the series for the year! HAPPY BIRTHDAY BRAD MAY!
Weightlifting
Back Squat (1×5,1×1,1×5,1×1,1×5,1×1)
5 reps at 78%
1 rep at 83%
5 reps at 78%
1 rep at 86%
5 reps at 78%
1 rep at 89%
Metcon
Ivory (Time)
400m Run
42/35 Calorie Row
21 Squat Snatch (95/65#)
400m Run
30/25 Calorie Row
15 Squat Snatch
400m Run
18/15 Calorie Row
9 Squat Snatch
