WOD
3/9/16
CrossFit Allegiance – CrossFit
Happy Birthday to Rhonda Halford and Happy 1st Birthday to Avery!
Metcon
Metcon (AMRAP – Reps)
4 rounds of:
Minute 1: 15/12 Cal Row
Minute 2: 15 Wallballs, 20/14
Minute 3: 15 SDHP, 95/65
Minute 4: 15 Push Press, 95/65
3/8/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
3 RFT:
5 MU
10 Snatches (135/95)
25 Goblet Squats 24/16kg
Metcon (Time)
6×6 unbroken Kipping HSPU
3/7/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Reps)
5 Rds of:
:40 of max rep Push Jerks, 135/95
:20 rest
:40 of max rep Burpee Box Jumps, 24/20
:20 rest
:40 of max rep Deadlifts, 225/155
:20 rest
:40 of max rep row for calories
:20 rest
3/4/16
CrossFit Allegiance – CrossFit
Metcon
RX: CrossFit Games Open 16.2 (AMRAP – Reps)
4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.
Scale: CrossFit Games Open 16.2 Scaled (AMRAP – Reps)
4-Minute AMRAP + Bonus Time of:
25 Hanging Knee Raises
50 Single Unders
Squat Cleans*
*Round 1 – 15 @ 95# / 55#
*Round 2 – 13 @ 115# / 75#
*Round 3 – 11 @ 135# / 95#
*Round 4 – 9 @ 155# / 115#
*Round 5 – 7 @ 185# / 135#
Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.
Teen: CrossFit Games Open 16.2 Teens 14-15 (AMRAP – Reps)
4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 95# / 55#
*Round 2 – 13 @ 115# / 75#
*Round 3 – 11 @ 135# / 95#
*Round 4 – 9 @ 155# / 105#
*Round 5 – 7 @ 185# / 115#
Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.
3/3/16
CrossFit Allegiance – CrossFit
Happy 40th Birthday Angie!!!
Metcon
Metcon (Time)
Happy Birthday Angie!
400m Run
40 Sit-ups
40 Air squats
40 Jumping Jacks
40 KBS 24/16kg
400mRun
Mobility
3/2/16
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (10-8-6-4-2 climbing)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7min:
5 Muscle ups
25 Wall Balls 20/14
50 Double Unders
3/1/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (6 Rounds for reps)
2 Rounds of:
Min 1: 5 Snatches, 135/95 + 10 T2B
Min 2: 15/12 Calorie Row
Min 3: 5 Clean and Jerks, 135/95 + 10 T2B
Min 4: 15/12 Calorie Row
Min 5: 5 Thrusters, 135/95 + 10 T2B
Min 6: 15/12 Calorie Row
Scoring it per round for a total of 6 rounds. Once you go through it twice Round 1 is worth a total of 30 reps.
2/29/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (7 Rounds for reps)
EMOM x 21:
Min 1: 200m Run
Min 2: 15/12 Calorie Row
Min 3: 7 Power Cleans at 135/95 + 30 DU
7 rounds total
200m run is worth 1 rep. Total reps per round is 23/20
2/26/16
CrossFit Allegiance – CrossFit
Please remember to sign up for class tonight even if you are not involved with the open. Don’t worry about the wait list or if class is full. We will go in waves. Lets have some fun!
Metcon
CrossFit Games Open 16.1 (AMRAP – Reps)
20 Minute AMRAP
25 Ft OH Walking Lunge 95#/65#
8 Bar Facing Burpees
25 Ft OH Walking Lunge
8 C2B Pull-Ups
*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
CrossFit Games Open 16.1 Scaled (AMRAP – Reps)
20-Minute AMRAP of:
25 Ft. Front Rack Walking Lunge, 45#/35#
8 Bar Facing Burpees
25 Ft. Front Rack Walking Lunge, 45#/35#
8 Jumping Pull-ups
*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
CrossFit Games Open 16.1 Teens (AMRAP – Reps)
20-Minute AMRAP of:
25 Ft. Overhead Walking Lunge, 65# / 45#
8 Bar Facing Burpees
25 Ft. Overhead Walking Lunge, 65# / 45#
8 Pull-ups
*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
2/25/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
Partner A rows 200
Partner B rows 200
rest 30 seconds
Repeat 5 times
Metcon (No Measure)
15-20 minutes
Mobility
