WOD
2/19/16
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (3×2, across)
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2 complete AMRAPx 20min:
2-4-6-8-12*… Clean and Jerks, 175/125 (1 bar per team)
*after each round complete: 6 Rope Climbs (as a team using 1 rope) then
20 HSPU
For example, in round 1, JJ does 1 C&J then Rachel does 1 C&J. Then JJ and Rachel alternate rope climbs until they have finished six climbs total. Then, they do 20 HSPU total. That is one round.
ADV RX 205/155
2/18/16
CrossFit Allegiance – CrossFit
Happy Birthday Jake Quilla!
Skill
Goat Day (AMRAP – Reps)
Goat #1
EMOMx10min
then
Goat #2
EMOMx10min
Put what your goat is in the Notes.
Mobility
2/17/16
CrossFit Allegiance – CrossFit
Today is the last day to place your order for our CFA OPEN Tshirt. I have to send our order # and sizes in tonight. Just go to crossfitallegiance.com click on the SHOP tab at the top right then click on the tshirt and the rest is self explanatory.
Weightlifting
Thruster (10×3, across)
Metcon
Metcon (Time)
Teams of 2 Complete (split the reps up anyhow)
Cash-in 50 T2B
50 Burpees
50 Calorie Row
40 Burpees
40 Calorie Row
30 Burpees
30 Calorie Row
20 Burpees
20 Calorie Row
10 Burpees
10 Calorie Row
2/16/16
CrossFit Allegiance – CrossFit
Weightlifting
Snatch (EMOMx10: 1 Snatch – you choose the weight)
If you add weight or take off weight then make sure you change the sets to the right amount.
Metcon
The Admiral (Time)
3 RFT:
20 Burpee Pull ups – bar should be about 6′ above max reach
20 Front Squats, 155/105
20 Box Jumps, 24/20″
Obviously 6″ not 6’……
2/15/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
21-15-9:
Dead Lift, 275/185
Ring Dips
Metcon
Metcon (Time)
Cash-in 50 DU
21-15-9
Calorie Row
GHDSU
Cash-out 50 DU
2/13/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 25min :
5 T2B
10 Hand Release Pushups
15 Wallballs
Partner A completes the entire round and then partner B goes. Score is total rounds and reps combined.
2/12/16
CrossFit Allegiance – CrossFit
Weightlifting
Power Snatch (2 Power Snatches every 30 seconds for 4 minutes – )
Metcon
Metcon (Time)
Partner
cash in 2000m Row
4 RFT
40 KBS, 32/24kg
120 Double Unders
cash out 2000m Row
2/11/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (No Measure)
EMOMx20
Even: Goat 1
ODD: Goat 2
Mobility
2/10/16
CrossFit Allegiance – CrossFit
Weightlifting
Strength
A. 3×1 Squat Clean
B. 3×2 Bench Press
C. 3×3 OHS
25 minute time cap
Metcon
Metcon (Time)
25 Calorie Row
25 Box Jumps, 24/20
20 Calorie Row
20 Box Jumps, 24/20
15 Calorie Row
15 Box Jumps, 24/20
10 Calorie Row
10 Box Jumps, 24/20
2/9/16
CrossFit Allegiance – CrossFit
Metcon
“Squating Elizabeth” (Time)
21-15-9:
Squat Cleans, 135/95
Ring Dips
Conditioning
Metcon (10 Rounds for reps)
EMOMx10:
Odd: 8 Pull ups + 8 Thrusters, 95/65
Even: 8 Pull ups + 8 OHS, 95/65
You have to complete 8 + 8 every round for RX.
