WOD

No WOD available

1/28/17

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Teams of 3:

400 m run

180 Cal Row

150 Wallballs

120 T2B

100 Box Jump Overs (24/20″)

75 Clean and Jerks (135/95)

15 Rope Climbs

Scaled:

95/65

Rope climbs 5 pull-ups per rope climb so 75 or 25 per person

*run together and split reps

1/27/17

CrossFit Allegiance – CrossFit

Happy Birthday Hap!

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Weightlifting

Clean and Jerk

60% 2cleans +1 Jerk

70% 2+1

75% 2+1

80% 2+1

85% 2+1) x 2

90% 1 clean & jerk) x2

Metcon

Metcon (Time)

2 Rounds:

21 OHS (95/65#)

21 C2B Pull-ups

21 Power Snatch (95/65#)

21 Over-the-Bar Burpees

1/26/17

CrossFit Allegiance – CrossFit

Happy Birthday Brandon!

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Metcon

Metcon (5 Rounds for reps)

5 Rounds:

Min 1: 10 DL (185/135#)

Min 2: 15/12 cal bike

Min 3: 30 Sit-ups

Min 4: 40 DU

One minute rest between rounds. One round consists of all 4 movements.
95/92 reps per round

1/25/17

CrossFit Allegiance – CrossFit

Happy Birthday Toni and Jason!

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Weightlifting

Clean and Jerk (60%/2 65%/2 70%/2)

Clean Pull (80% 3×3)

Metcon

Metcon (12 Rounds for reps)

EMOMx12min:

Odd: 6 T2B + 6 OHS (95/65#)

Even: 6 T2B + 6 Thrusters (95/65#)

each round is worth 12 reps

1/24/17

CrossFit Allegiance – CrossFit

Happy Birthday Malachi!

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Metcon

Metcon (Time)

3RFT:

30 Power Cleans (135/95#)

30 Wallballs (20/14#)

30 Calorie Row

Metcon (Time)

5RFT:

10 1-Arm KB Snatch (24/16kg) 5 on each side

10 Box Jumps (24/20″)

1/23/17

CrossFit Allegiance – Regional Athletes

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Weightlifting

1. Snatch

60%/1, 70%/1, 75%/1; 80%/1, 85%/1, 90%/1, (80%1)2

2. Snatch Pull

95%/3, (100%/3)4

1/23/17

CrossFit Allegiance – CrossFit

Starting with this Monday, you are now moving into a 5-week “pre-competition” phase designed to give you the chance to peak in the Snatch and Clean & Jerk close to the start of the CrossFit Open. The pre-competition phase is characterized by lower volume with absolute and relative intensities in the high range (think lower singles and doubles leading up to and including intensities in the 90%-95% range with some heavy single attempts for the day).

Once this Macrocyle is completed, we will shift to maintenance program through completion of the Crossfit Open.

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Weightlifting

Front Squat (60%/3, 70%/3, 75%/3; 80%/3, (85%/3)4)

Metcon

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
Female RX

Thruster 95#

Dead 175#

KBS 24kg

Scaled

HSPU – pushpress 95/75

Thrusters 95/75

Deadlift 185/135

Kbs 24/16kg

Saturday

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Partner WOD

40-30-20

Strict Press (75/55)

Cal Row

Step ups

Burpees

***Split reps**

1/20/17

CrossFit Allegiance – CrossFit

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Weightlifting

Clean and Jerk (3×1 65%, 3×1 70% 3×1 75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 min:

30 Wallballs (20/14#)

20 Cleans (95/65#)

5 Ring Muscle-ups

Scaled:

MU = 10 PU + 10 dips

1/19/17

CrossFit Allegiance – CrossFit

Happy Birthday Kendra!

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Weightlifting

Deadlift (1×5 65% 1×5 75% 1×5 80% 1×3 85%)

Touch and go

Log your set at 85%

Metcon

Metcon (4 Rounds for reps)

1 Minute Max DU

5 Minute rest

1 Minute Max Bar MU

5 Minute rest

1 Minute Max PU

5 Minute rest

1 Minute Max T2B

Scaled

1 Minute Max DU

5 Minute rest

1 Minute Max PU

5 Minute rest

1 Minute Max knee ups

5 Minute rest

1 Minute Max KBS 24/16kg
This is an off day and we are practicing for our competition “Battle of the Lake”

I’m hoping this will help you determine who is doing which movement for the Bonus WOD’s and will give you an idea of how many reps you can get in one minute.

If you haven’t looked at the WOD’s you can read them all here:

https://www.facebook.com/events/182584002211541/?active_tab=discussion

Metcon

Extra work if you want

Warm-up (No Measure)

AMRAPx 20min:

1 Deadlift (315/205#)

10 T2B

15 Barbell Burpees

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