WOD
4/2/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3:
1200M Run
150 Calorie Row
100 Box Jumps (24/20)
75 Clean and Jerks (135/95)
15 Rope Climbs
Split the running, calories, and reps up as needed in the order it is listed.
4/1/16
CrossFit Allegiance – CrossFit
Friday’s schedule is 5:30am, 6:30am and 8:30am only.
Weightlifting
Snatch (EMOMx10: 1 Snatch at 75%)
Work on Speed.
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minutes AMRAP of:
9 Sumo Deadlift High Pulls (95/65)
12 Wallballs (30/20)
Girls still go to the 9′ line
3/31/16
CrossFit Allegiance – CrossFit
Weightlifting
Overhead Squat (5×2 climbing)
3 second pause at the bottom. Yes it can be off the rack.
Metcon
Metcon (Time)
2 Rounds:
20 Pull-Ups
30 Pushups
40 Sit-Ups
50 Air Squats
3/30/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
3 RFT
Partner A Rows 500m
Partner B Runs 400m
Partner A Runs 400m
Partner B Rows 500m
Rest 3 minutes between rounds
Core work
Metcon (AMRAP – Reps)
Tabata Sit-ups
20 sec ON 10 sec OFF
AMRAP
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
