WOD
3/29/16
CrossFit Allegiance – CrossFit
Weightlifting
Deadlift (EMOM x 10 min: 3 DL)
Metcon
Metcon (Time)
Partner WOD
5 Rounds:
20 Reverse Lunges (115/80)
50/40 Calorie Row
Split reps however
3/28/16
CrossFit Allegiance – CrossFit
Hours today are 5:30am 6:30am, 8:30am, 5:30pm and 6:30pm
Weightlifting
Back Squat (4×3 climbing then set 5 max reps at 80%1RM)
4×3 climbing, start low at 50% of 1 RM and slowly go up to 80% for your 5th set of max reps. Change the reps in WODify from 1 to whatever # you get. We will go up 5% for our last set for the next 5 weeks on Mondays so make sure your % are accurate. Next Monday will be max reps at 85%
Metcon
Metcon (Time)
4 RFT
400m Run
12 T2B
ADV RX you go every 3 min and log your longest round. So for example from 0-3 R1, 3-6 R2, 6-9 R3, 9-12 R4. Time yourself each round and log your longest round.
3/25/16
CrossFit Allegiance – CrossFit
Metcon
RX: CrossFit Games Open 14.5 and 16.5 (Time)
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
Scale: CrossFit Games Open 16.5 Scaled (Time)
For Time:
21 Thruster, 65# /45#
21 Bar Facing Burpees
18 Thruster, 65# /45#
18 Bar Facing Burpees
15 Thruster, 65# /45#
15 Bar Facing Burpees
12 Thruster, 65# /45#
12 Bar Facing Burpees
9 Thruster, 65# /45#
9 Bar Facing Burpees
6 Thruster, 65# /45#
6 Bar Facing Burpees
3 Thruster, 65# /45#
3 Bar Facing Burpees
Teen: CrossFit Games Open 16.5 Teens 14-15 (Time)
For Time:
21 Thruster, 65# /45#
21 Bar Facing Burpees
18 Thruster, 65# /45#
18 Bar Facing Burpees
15 Thruster, 65# /45#
15 Bar Facing Burpees
12 Thruster, 65# /45#
12 Bar Facing Burpees
9 Thruster, 65# /45#
9 Bar Facing Burpees
6 Thruster, 65# /45#
6 Bar Facing Burpees
3 Thruster, 65# /45#
3 Bar Facing Burpees
3/24/16
CrossFit Allegiance – CrossFit
Skill
Metcon (No Measure)
“Goat Day”
On the Minute for 20:
Odd Minutes – “Goat” #1
Even Minutes – “Goat” #2
3/23/16
CrossFit Allegiance – CrossFit
Spring Break Schedule for next week. 3/27 Sunday- Closed, Monday/Wednesday – 5:30am, 6:30am, 8:30am, 5:30pm, 6:30pm Tuesday/Thursday – 5:30am, 8:30am, 5:30pm, 6:30pm, Friday – 5:30am, 6:30am, 8:30am no afternoon classes, Saturday 9:30am and Sunday 1-3pm
Weightlifting
Power Snatch (Work up to a heavy set of 2)
Metcon
Metcon (12 Rounds for reps)
EMOM x 12
Odd Minutes – 3 Power Snatch (75% of today)
Even Minutes – 40 Double-Unders
Enter your weight in notes
3/22/16
CrossFit Allegiance – CrossFit
Happy Birthday Jen Harpster!
Metcon
Metcon (Time)
3 Rounds:
30 sit-ups
12 Thrusters (95/65)
3 Ring Muscle-Ups
Skill
Metcon (10 Rounds for reps)
EMOMx10: 3 Ring Muscle ups
3/21/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
3 Rounds:
15 Pull-Ups
20 Box Jumps (24/20)
25 Air Squats
400 Meter Run
3/19/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
3 Rounds:
15 Pull-Ups
20 Box Jumps (24/20)
25 Air Squats
400 Meter Run
3/18/16
CrossFit Allegiance – CrossFit
Metcon
RX: CrossFit Games Open 16.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
Sc: CrossFit Games Open 16.4 Scaled (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups
TN: CrossFit Games Open 16.4 Teens (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts
55 Wall-Ball Shots
55 Calorie Row
55 Handstand Push-ups
Boys 14-15 – 135# Deadlift + 14# Wall-Ball
Boys 16-17 – 185# Deadlift + 20# Wall-Ball
Girls 14-15 – 95# Deadlift + 10# Wall-Ball
Girls 16-17 – 125# Deadlift + 14# Wall-Ball
3/17/16
CrossFit Allegiance – CrossFit
Happy Birthday Brent!
Metcon
Metcon (AMRAP – Reps)
Min 1: 200m run
Min 2: Goat
Repeat 5 times
