WOD
1/27/16
CrossFit Allegiance – CrossFit
Happy Birthday Hap, Brandon & Josh D!
Metcon
Metcon (4 Rounds for reps)
EMOMx8min
AMRAP :15 Power Snatches 135/85
AMRAP :25 Hang Power Cleans, 135/85
AMRAP :15 Power Jerks, 135/85
AMRAP :25 Front Squats, 135/85
ADV RX 165/115
The difference on the power jerk compared to the push jerk is on the power jerk your feet leave the ground and slam back down. On the push jerk your feet should not leave the ground.
http://www.catalystathletics.com/exercise/72/Power-Jerk/
Metcon
Metcon (Time)
RX
5 RFT:
5 Deads, 285/195
10 Kipping HSPU
ADV RX
5 RFT:
5 Deads, 315/255
15 Kipping HSPU
25 minute time cap
1/26/16
CrossFit Allegiance – CrossFit
Happy Birthday Jason Leach and Toni Huber!
Metcon
Metcon (AMRAP – Reps)
3 rounds of:
3 min AMRAP
6-9-12-15-18-21-24-27…….
Thruster, 95/65
T2B
rest 3 min between rounds
start where you left off
Metcon (10 Rounds for reps)
EMOMx10
ODD: 20/16 Cal Row
Even: 50 Double Unders
DU only, no singles, practice.
ODD rounds are worth 16/20 reps, Even is worth 50 reps.
RX is only if you do all calories and all DU every round.
1/25/16
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (5×2 across)
Metcon
2: Metcon (AMRAP – Reps)
3 rounds of:
Minute 1: Max Burpees
Minute 2: Max OHS, 95/65
Minute 3: Rest
3`: Metcon (AMRAP – Reps)
3 rounds of:
Minute 1: Max rep 10m Shuttle run
Minute 2: Max rep Power Clean, 155/105
Minute 3: Rest
1/23/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3 complete the following for time:
300 Air Squats
300 Push ups
200 Box Jump Overs, 24/20″
200 Pull ups
Split reps and go in any order you wish and mix it up however want.
1/22/16
CrossFit Allegiance – CrossFit
Everyone please make sure you sign into class for tomorrow by 10:00pm. If you are signed into class I will text you and let you know if class is cancelled. If you are not signed in then you risk potentially showing up to no class. Please check your email, Facebook or feel free to text me, 704-778-1408.
Metcon
Metcon (Time)
3RFT:
30-20-10 Front Squat, 155/105
15-10-15 Muscle up
Scaled MU:
Bar MU, C2B, Pull-ups OR Ring Rows
25 min time cap, no rack
Metcon
Metcon (AMRAP – Reps)
4 Rounds
Min 1: Burpees
Min 2: Calorie Row
Min 3: Wallballs 20/14
Min 4: Double unders
1/21/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
3 Rounds:
20 Abmat Sit-Ups
30 Supermans
40 Flutter Kicks
50 Good Mornings (you choose the weight)
60 Second Plank Hold
Skill
Metcon (AMRAP – Reps)
EMOMx10-12min
3-5 reps of your goat
1/20/15
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
10 Burpees
25 DU
Gymnastics
Metcon (Time)
10 Sets of 10 unbroken Kipping HSPU – rest as needed between sets.
Regional Wednesday
CrossFit Allegiance – Regional Athletes
Accessory Work
3×10 GHD Presses – Press bar over your eyes.
3×10 Ring In/outs
3×10 Glute Ham Raises
Regional Tuesday
CrossFit Allegiance – Regional Athletes
Gymnastics
10 set of: Legless Rope Climb + 2 Rope Climbs, rest 2 minutes between rounds.
Accessory Work
3×5 Sotts Press
Weightlifting
Snatch Grip Deadlift (Work up to a heavy double Snatch Grip Dead lift)
War of the WODs 2016
CrossFit Allegiance – CrossFit
Partners may switch as often as they want.
✓Both the Row and the snatch must be completed before going to the double unders and pistols/slamballs.
✓If one athlete finishes an item before the other, they may assist but only one athlete can be working at a time
✓ One athlete must begin hanging before any of the toes to bar, knees to 90 or chest to bars count
✓For the knees to 90, toes to bar, chest 2 bar
✓A completed rep on knees to 90, toes to bar, chest 2 bar starts with the feet back past the plane of the bar with the athlete hanging and finishes in that same position. The second athlete cannot start working until the first athlete brings their feet down to the hang position.
✓Both toes must hit the bar at the same time and both knees must be above 90
✓You must stand up with the wall ball to full extension before starting your squat. Squat must pass below parallel and ball must hit the target. If you drop the ball, you may not catch it on the bounce.
✓ Athletes doing box jumps or step ups must extend their hips, show control and have both feet on top of the box.
✓Athletes that are jumping must jump and land on the box with both feet.
✓Athletes that are stepping must bring both feet to the ground in between reps.
✓Pullups may be done as strict/kipping/butterfly but must start with arms straight and finish with chin above the bar ✓Kipping/Strict/False Grip muscle ups are accepted. Athlete must start hanging from the rings with the arms extended and finishes with the shoulders over the rings and the arms extended under control.
✓ Only traditional muscle ups are allowed.
Weightlifting
Deadlift (EMOMx8min 3 Deadlifts, across)
touch and go, across, NO DROPPING THE BAR
Team RX
RX: Metcon (AMRAP – Reps)
Partner Rx and Coed Rx:
11 Min AMRAP
500M Row While Partner does 30 KB Ground to overhead alternating 32/24kg
100 DU while partner does 30 alternating pistols
25 Toes to Bar while partner hangs
then 25 Chest 2 bar while partner hangs
40 Wall Balls 20/14#
Record Time
30 Foot Handstand walk
20 Box Jumps 30/24
Record Time
Max Muscle Ups
You may switch as often as you like.
RECORD TIMES FOR EACH SECTION IN YOUR NOTES
Team Scaled
scale: Metcon (AMRAP – Reps)
Partner Scaled:
10 Min AMRAP
750M Row While Partner does 30 Dumbbell Ground to overhead alternating 24/12kg
50 Double Unders or 150 Singles(must choose) while partner does 30 Slam balls 30#/20#
40 Knees to 90 while partner hangs
30 Wall Balls 14/10 to the 10ʼ/9ʼ
20 Box Jumps or Step Ups 24/20
Record tie Breaker
Max Pullups
Put number of pull-ups in your notes
Individual RX
Metcon (AMRAP – Reps)
Rx and Masters Rx:
3 minutes to complete
40 Double Unders/15 Burpees over the bar/ 10 Power Snatches 135/95
Record time
Max Muscle ups
3 minutes to complete
20 Toes to bar/15 Box Jumps/10 thrusters 135/95
Record Time
Max Pistols alternating
3 Minutes to complete
Record Time
20 Wall balls/15 Chest 2 bar pullups/10 Push Press 135/95
Max HS Walk(increments)
Score is total reps. Every Muscle up counts as 5 reps. Every Pistol counts as 1 rep and ever 10 feet of HS Walks count as 5 reps. Tiebreaker: Time at each record time spot added together
