WOD

No WOD available

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

1/27/16

CrossFit Allegiance – CrossFit

Happy Birthday Hap, Brandon & Josh D!

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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

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