WOD
1/19/16
CrossFit Allegiance – CrossFit
Happy Birthday Kendra!
Metcon
Metcon (Time)
For time:
30 Snatches, 135/95
30 Clean and Jerks, 135/95
30 Thrusters, 135/95
Metcon
Metcon (Time)
3 RFT:
12 OHS, 95/65
12 T2B
1/16/16
CrossFit Allegiance – CrossFit
Happy 45th Birthday Eric!
Homesteads tonight at 6pm.
Metcon
Metcon (Time)
Partner WOD:
5 RFT:
60 KBS, 32/24
60 Push ups
400m run
Cash-out 45 DU
Split reps and run together
1/15/16
CrossFit Allegiance – CrossFit
Reminder: This Saturday Homesteads at 6pm to celebrate 15 CFA Birthdays in January and Jennifer Norvell going away party~! We reserved some tables in the bar area.
Metcon
Metcon (AMRAP – Reps)
EMOMx21
Min 1: :35 seconds for max calorie Row
Min 2: :35 seconds for max reps of Clean and Jerks at 155/105
Min 3: :35 seconds for max reps of Muscle ups
ADV RX 185/135
Conditioning
Metcon (No Measure)
4 Rounds
Kettlebell in Left Hand
Turkish Get Up
Turkish Get Down
Kettlebell in Right Hand
Turkish Get Up
Turkish Get Down
10 one armed russian swings
Switch kettlebell to other hand and repeat
1/14/16
CrossFit Allegiance – CrossFit
This Saturday Homesteads at 6pm to celebrate 15 CFA Birthdays in January and Jennifer Norvell going away party~!
Skill Work
If you have been here everyday this week then take today for your skill/rest day. If you missed a day feel free to do the WOD you missed.
1/13/16
CrossFit Allegiance – CrossFit
Happy Birthday Leslie!
Weightlifting
Metcon (Time)
4×6 Unbroken Power Cleans for time,
RX 185/125
ADVRX 205/145
– rest as little time as possible between sets
Metcon
Metcon (Time)
2 Thrusters 95/65, 2 Slamballs 30/20
4 Thrusters, 4 Slamballs
6 Thrusters, 6 Slamballs
8 Thrusters, 8 Slamballs
10 Thrusters, 10 Slamballs
12 Thrusters, 12 Slamballs
Cash out – 44 Wallballs 30/20
Yes the cash-out is part of your time 🙂
1/12/16
CrossFit Allegiance – CrossFit
Weightlifting
Snatch (1 RM )
Metcon
Metcon (Time)
5 RFT:
10 Jerks, 155/105
10 T2B
10 Burpees
1/11/16
CrossFit Allegiance – CrossFit
Weightlifting
Squat Clean (1 RM )
Metcon
Metcon (Time)
For time:
2,000m Row
50 Alternating Pistols (25/side)
30 Hang Cleans, 185/115
ADV RX 225/155
1/9/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
400m Run
300 DU
200 Air Squats
100 Slamballs
50 T2B
400m Run
50 T2B
100 Slamballs
200 Air Squats
300 DU
1/8/16
CrossFit Allegiance – CrossFit
This is our seeding WOD for the competition in Greensboro. The results will determine the order of when we go.
Metcon
RX/MR: Metcon (Time)
Part 1: 0:00-6:00 AMRAP
10 Deadlifts 275/185
15 Toes to Bar
10 Cleans 185/125
30 Box Jump Overs 24/20 (step ups are not allowed)
10 Thrusters 135/95
60 Wall Balls 20/14 to the 10ʼ
Part 2: 6:00 – 8:00
Max Ring Muscle Ups
Part 3: 8:00 – 12:00
Work up to a 1rm snatch
Score: Part 1(REPS COMPLETED) + Part 2 Score (x2) + Part 3(MAX LIFT)
Score: Part 1(REPS COMPLETED) + Part 2 Score (x2) + Part 3(MAX LIFT)
scale: Metcon (Time)
Part 1: 0:00-6:00 AMRAP
10 Deadlifts 225/155
15 Knees to 90
10 Cleans 135/95
30 Box Jump/Step Overs
10 Thrusters 95/65
60 Wall Balls 14/10 to the 10/9
Part 2: 6:00-8:00 Min
Max Pullups
Part 3: 8:00-12:00
Work up to a 1rm Snatch
Part 1(REPS COMPLETED) + Part 2 Score (x1) + Part 3(MAX LIFT)
Gymnastics
Metcon (Time)
2 RFT:
1 Legless Rope Climbs
35′ HS Walk
25 GHDSU
35′ HS Walk
2 Rope Climbs
Scaled
12 pull-ups or rope climb
25 Strict press 45/35
25 Sit-ups
25 Strict Press 45/35
8 Pull-ups or rope climb
1/7/16
CrossFit Allegiance – CrossFit
Friday we will be doing the WOD sent for us to do from War of the WODs competition. If you can’t do it Friday get it done today.
Metcon
Metcon (Time)
Partner WOD (split reps)
50 Calorie Row
60 Sit-ups
40 Calorie Row
60 Sit-ups
30 Calorie Row
60 Sit-ups
20 Calorie Row
60 Sit-ups
10 Calorie Row
60 Sit-ups
One rower per team. If partner A rows first he can start his sit-ups as soon as he finishes rowing, while partner B is rowing. Partner A cannot get back on the rower until Partner B finishes her sit-ups. One person doing sit-ups at a time.
Skill Work
Metcon (No Measure)
EMOMx10min
3-5 Reps of your goat
If you are doing DU work 30sec on 20sec off for 10 rounds.
