WOD

No WOD available

2/9/16

CrossFit Allegiance – CrossFit

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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.

Saturday

CrossFit Allegiance – CrossFit

Tomorrow (Saturday), we will have a visitor from Phoenix Physical Therapy to talk to us about Trigger Point Dry Needling. If enough members are interested he will come back and give treatments at a discounted price.

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Metcon

Metcon (Time)

Teams of 3 complete the following for time:

RX

200 Front Squats, 135/95

100 Kipping HSPU

200 Box Jump Overs, 24/20″

200 Pull ups

ADV RX

200 Front Squats, 135/95

200 Kipping HSPU

200 Box Jump Overs, 24/20″

200 Pull ups

2/5/16

CrossFit Allegiance – CrossFit

Super Bowl Party at Derrick Ledford’s house starts between 4:30-5pm. Please bring a dish and what you are drinking. Also, please sign up for the CrossFit OPEN…… http://games.crossfit.com

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Weightlifting

Snatch Balance (Work up to a heavy Snatch Balance )

3 second hold in the bottom

Metcon

Metcon (AMRAP – Reps)

Happy 45th Birthday to Alyson Knight!

AMRAPx10min

3-6-9-12…

Clean and Jerk, 135/95

T2B

Metcon (Time)

45 Burpees

2/4/16

CrossFit Allegiance – CrossFit

Super Bowl Party at Derrick Ledford’s house starts between 4:30-5pm. Please bring a dish and what you are drinking. Also, please sign up for the CrossFit OPEN…… http://games.crossfit.com

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Metcon

Metcon (No Measure)

EMOMx20min 3-5 reps

ODD: skill

EVEN: skill

Pick 2 skills you need to work on and alternate EMOM.

Mobility

Metcon (No Measure)

10-15minutes:

Romwod

2/3/16

CrossFit Allegiance – CrossFit

Super Bowl Party at Derrick Ledford’s house starts between 4:30-5pm. Please bring a dish and what you are drinking. Also, please sign up for the CrossFit OPEN…… http://games.crossfit.com

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Weightlifting

1 Power Clean + 1 Squat Clean + 1 Push Jerk + 1 Split Jerk (EMOMx10, Climbing)

Weightlifting

Metcon (Weight)

5 sets of the following complex:

12 Dead Lifts + 9 Hang Power Cleans + 6 Push Jerks, climbing

You can drop the bar after the 11th dead lift to reset your grip, but must start the next rep within 1 second. Rest as needed between sets.
Score is your heaviest Round which should try to be your last round.

2/2/16

CrossFit Allegiance – CrossFit

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Metcon

Metcon (AMRAP – Reps)

AMRAPx5 minutes:

18/15 Cal Row

6 Squat Cleans, 155/105
Rest 5 minutes and Repeat

Metcon

Metcon (10 Rounds for reps)

EMOMx10min:

ODD: 12, 10m Shuttle Run

EVEN: 12 Burpees

Scaled:

ODD: 10, 10m Shuttle Run

EVEN: 10 Burpees

2/1/16

CrossFit Allegiance – CrossFit

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Weightlifting

Snatch (3×1 at 90% 2×2 at 80-85%, does not need to be TnG)

Metcon

RX: Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Squat Snatch

Scale: Metcon (Time)

12-9-7-5

Pull-ups

Snatch 75/55

1/30/16

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Partner

5 RFT:

60 KBS, 32/24kg

60 Push ups

Cash out: 2,000m Row

1/29/16

CrossFit Allegiance – CrossFit

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Conditioning

Metcon (Time)

4 RFT:

30′ Front Rack Walking Lunge, 135/95

30 Double Unders

ADV RX 165/115

Metcon

Metcon (4 Rounds for reps)

4 rounds of:

Min 1: 12 Burpees

Min 2: 12 T2B

Min 3: 18/15 calorie Row

Min 4: 6 bar MU

1/28/16

CrossFit Allegiance – CrossFit

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Accessory Work

Metcon (AMRAP – Reps)

3 Rounds

Min 1: AMRAP GHD

Min 2: AMRAP Strict PU

Min 3: AMRAP Ring Dips

Min 4: Rest

Skill

Metcon (No Measure)

EMOMx10min

3-5 reps Goat

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