WOD
2/12/16
CrossFit Allegiance – CrossFit
Weightlifting
Power Snatch (2 Power Snatches every 30 seconds for 4 minutes – )
Metcon
Metcon (Time)
Partner
cash in 2000m Row
4 RFT
40 KBS, 32/24kg
120 Double Unders
cash out 2000m Row
2/11/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (No Measure)
EMOMx20
Even: Goat 1
ODD: Goat 2
Mobility
2/10/16
CrossFit Allegiance – CrossFit
Weightlifting
Strength
A. 3×1 Squat Clean
B. 3×2 Bench Press
C. 3×3 OHS
25 minute time cap
Metcon
Metcon (Time)
25 Calorie Row
25 Box Jumps, 24/20
20 Calorie Row
20 Box Jumps, 24/20
15 Calorie Row
15 Box Jumps, 24/20
10 Calorie Row
10 Box Jumps, 24/20
2/9/16
CrossFit Allegiance – CrossFit
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.
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
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
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
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
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
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
