WOD
3/3/16
CrossFit Allegiance – CrossFit
Happy 40th Birthday Angie!!!
Metcon
Metcon (Time)
Happy Birthday Angie!
400m Run
40 Sit-ups
40 Air squats
40 Jumping Jacks
40 KBS 24/16kg
400mRun
Mobility
3/2/16
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (10-8-6-4-2 climbing)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7min:
5 Muscle ups
25 Wall Balls 20/14
50 Double Unders
3/1/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (6 Rounds for reps)
2 Rounds of:
Min 1: 5 Snatches, 135/95 + 10 T2B
Min 2: 15/12 Calorie Row
Min 3: 5 Clean and Jerks, 135/95 + 10 T2B
Min 4: 15/12 Calorie Row
Min 5: 5 Thrusters, 135/95 + 10 T2B
Min 6: 15/12 Calorie Row
Scoring it per round for a total of 6 rounds. Once you go through it twice Round 1 is worth a total of 30 reps.
2/29/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (7 Rounds for reps)
EMOM x 21:
Min 1: 200m Run
Min 2: 15/12 Calorie Row
Min 3: 7 Power Cleans at 135/95 + 30 DU
7 rounds total
200m run is worth 1 rep. Total reps per round is 23/20
2/26/16
CrossFit Allegiance – CrossFit
Please remember to sign up for class tonight even if you are not involved with the open. Don’t worry about the wait list or if class is full. We will go in waves. Lets have some fun!
Metcon
CrossFit Games Open 16.1 (AMRAP – Reps)
20 Minute AMRAP
25 Ft OH Walking Lunge 95#/65#
8 Bar Facing Burpees
25 Ft OH Walking Lunge
8 C2B Pull-Ups
*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
CrossFit Games Open 16.1 Scaled (AMRAP – Reps)
20-Minute AMRAP of:
25 Ft. Front Rack Walking Lunge, 45#/35#
8 Bar Facing Burpees
25 Ft. Front Rack Walking Lunge, 45#/35#
8 Jumping Pull-ups
*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
CrossFit Games Open 16.1 Teens (AMRAP – Reps)
20-Minute AMRAP of:
25 Ft. Overhead Walking Lunge, 65# / 45#
8 Bar Facing Burpees
25 Ft. Overhead Walking Lunge, 65# / 45#
8 Pull-ups
*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
2/25/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
Partner A rows 200
Partner B rows 200
rest 30 seconds
Repeat 5 times
Metcon (No Measure)
15-20 minutes
Mobility
2/24/16
CrossFit Allegiance – CrossFit
Happy Birthday Melissa!
Metcon
Metcon (10 Rounds for reps)
EMOMx10:
Odd: 1 Power Clean and Jerk at 70%
Even: 18/15 Calorie Row
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 6min:
2 Alternating 1-arm KB Snatches (1/side), 24/16kg
2 10-meter shuttle runs
4 Alternating 1-arm KB Snatches (2/side), 24/16kg
4 10-meter shuttle runs
6 Alternating 1-arm KB Snatches (3/side), 24/16kg
6 10-meter shuttle runs…
Continue as high as possible within the six minute time cap.
One round is KB snatch and shuttle run
2/23/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
1-2-3-4-5-6-7-8-9-10 unbroken C2B Pull ups, rest as little as needed between sets
Metcon
Metcon (Time)
3 RFT:
15 Dead Lift 225/155
30 Wall Balls, 20/14
60 Double unders
2/22/16
CrossFit Allegiance – CrossFit
Metcon
CrossFit Games Open 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Weightlifting
Front Squat (3×5 across)
Squat Snatch (1×1)
work up to a heavy 3-Position Squat Snatch
Pos 1: Hips
Pos 2: Just above knees
Pos 3: Floor
2/20/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 2:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Hang Squat Clean Thruster, 135/95
200m Run after each set.
Example: Partner 1 does the ten reps + 200m Run. Once Partner 1 returns from the run partner 2 does the 10 reps + 200m Run.
