WOD
12/2/16
CrossFit Allegiance – Regional Athletes
Weightlifting
1. Snatch
65%/3
70%/3
75%/3
(80%/1)3
3. Back Squat
(75%/3)8
12/2/16
CrossFit Allegiance – CrossFit
Happy 40th Birthday to me!
FYI: Saturdays WOD is going to be one if not two of our potential Competition WODs for Battle Of The Lake in February. The Big Clean Complex is NOT going to be one we practice this Saturday. So if you can make it please do so……The more the merrier.
Weightlifting
Clean and Jerk (3 sets of 2 +1 then 1 C&J @ 80%)
2 Cleans + 1 Jerk 65%
2 Cleans + 1 Jerk 70%
2 Cleans + 1 Jerk 75%
1 Clean + 1 Jerk 80%
Metcon
Metcon (Time)
4 RFT:
15 Calorie Row
15 Wallballs (20/14#)
15 C2B
ADV RX
4 RFT:
25 Calorie Row
25 Wallballs (20/14#)
25 C2B
12/1/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Reps)
Team of 3:
2 Rounds
5 min AMRAP Sled push (on the turf)
5 min AMRAP 10m Farmers carry (on the mat)
*Sled push is average weight of your team
*Farmers carry 32/24kg
**Down and back is one
**One person working at a time.
**Switch at anytime
**one sled and one set of KB
Metcon
Metcon (No Measure)
12 Minute EMOM
Even: Skill one
ODD: Skill two
OR you can pick one skill to do for the entire 12 min.
11/30/16
CrossFit Allegiance – CrossFit
Below is the link to sign up for our competition on February 11th. Please sign up sooner than later. It will help us out greatly with organizing teams and preparing. http://www.unbrokenseries.com/battlelake
Weightlifting
Front Squat (4×5 65%)
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1:
Hang Cleans + Push Jerks* (135/95#)
*Complete 10 unbroken Hang Cleans directly into 10 unbroken Push Jerks, then drop the bar – that is set one. Rest as little as needed to pick up the bar again and complete 9 reps of each without dropping the bar – that is set 2.
11/29/16
CrossFit Allegiance – CrossFit
Happy Birthday Nikki and Happy belated Birthday Shannon!
Metcon
Freedom Sauce (4 Rounds for reps)
AMRAP 3:
21 OHS (95/65#)
21 Over-the-rower Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
18 OHS (115/80#)
18 Over-the-rower Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
15 OHS (135/95#)
15 Over-the-rower Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
12 OHS (95/65#)
12 Over-the-rower Burpees
Max Calorie Row
There are 4 AMRAP. In WODify you will enter how many calories you got for each AMRAP. Your score will be total calories.
Gymnastics
HSPU
Choose one of the following:
A. 3 sets of 18 unbroken kipping HSPU
B. 4 sets of 15 unbroken Kipping HSPU
C. 5 sets of 12 unbroken kipping HSPU
D. 6 sets of 9 unbroken kipping HSPU
Rest 1 minute between sets
11/28/16
CrossFit Allegiance – Regional Athletes
Weightlifting
1. Snatch
60%/3
65%/3
(70%/3)3
2. Snatch Pull
(85%/3)4
11/28/16
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (3×8 65%)
Gymnastics
10 minute Time Cap
Muscle-ups (3×9)
Choose one: unbrokend muscle-ups
A. 3 sets of 9
B. 4 sets of 7
C. 5 sets of 5
D. 6 sets of 4
E. 7 sets of 3
F. 8 sets of 2
G. 9 sets of 1
Rest 1 min between sets
L3 Strict C2B
L2 Strict PU
L1 Ring Rows
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
30 DU
15 Power Cleans (135/95#)
30 DU
15 T2B
Our very own Battle of the Lake Competition at CFA
11/26/16
CrossFit Allegiance – Regional Athletes
Weightlifting
Today is the first test day for the Snatch and Clean & Jerk and it is the end of our first 4 week cycle. If you hit the 90% lifts, then consider going to 94%, 97% and then a shot at a PR. Please follow the prescription carefully and do not exceed more than 3 attempts at a heavy lift in either the Snatch or Clean & Jerk. Have fun! The next cycle will be a longer one that starts next week.
Snatch (1×1)
65%/2
70%/2
75%/2
80%/1
85%/1
90%/1
Heavy Single (limit to 3 attempts)
Clean and Jerk (1×1)
65%/2
70%/2
75%/2
80%/1
90%/1
Heavy Single (limit to 3 attempts)
11/25/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
2 Rounds
800m Run
50 Pull-Ups
75 Pushups
100 Sit-Ups
125 Air Squats
Run together and split reps
11/24/16
CrossFit Allegiance – CrossFit
Class 9:30am only and Friday is 10am only.
Happy Thanksgiving!
Metcon
WOD 1: Metcon (3 Rounds for reps)
Teams of 3:
AMRAP 7:
Back Squat:
50 Reps at 135/95#
50 Reps 185/135#
AMRAP at 225/155#
Rest 3:00
AMRAP 7:
Push Press:
50 Reps at 95/65#
50 Reps at 135/95#
AMRAP at 155/105#
Rest 3:00
AMRAP 7:
Hang Clean:
50 Reps at 95/65#
50 Reps at 135/95#
AMRAP at 155/105#
Target Reps:
1. 40+
2. 25+
3. 40+
Metcon
Metcon (Time)
Teams of 3:
Row 2,250m
150 T2B
