WOD
12/23/15
CrossFit Allegiance – CrossFit
Happy Birthday Jennifer Grey! Our Christmas party is tonight. We will be going to Midtown. Eric and I will get there between 8-8:30pm. Hope to see everyone there. We will have a 6:30pm. Also checkout our Upcoming Events page on our website for local runs and CrossFit competitions, crossfitallegiance.com
Weightlifting
Front Squat (Build to a heavy set of 3 Front Squats)
Metcon
Metcon (Time)
For Time:
30 Thrusters, 95/65
90 Double unders
20 Thrusters, 95/65
60 Double unders
10 Thrusters, 95/65
30 Double unders
12/22/15
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
4 Rounds:
7 Clean and Jerks (155/105)
14 T2B
21 Box Jumps (24/20)
ADV RX (185/135)
Metcon (Calories)
Rowing
10 Rounds:
1:00 on / 1:00 off
Our Christmas party has slightly changed. We will be going to Midtown. Eric and I will get there 8-8:30pm. Hope to see everyone there.
9/8/15
CrossFit Allegiance – CrossFit
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Weightlifting
Snatch (EMOMx12:)
EMOMx12:
Mins 1-3: 1 rep at 75%
Mins 4-6: 1 rep at 80%
Mins 7-9: 1 rep at 85%
Mins 10-12: 1 rep at 80%
Note: you will do 3 reps at each % EMOM
9/7/15
CrossFit Allegiance – CrossFit
Metcon
1: Metcon (Time)
Teams of 3:
3 rounds for time of:
100 Front Squats, avg body weight
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
AMRAP 10, alternating after each complete round:
20/15 Cal Row
15 KB Swings (24/16)
Saturday
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Reps)
Min 0-10
Partner A runs 400m
Partner B runs 400m
Partner A runs 400m
Partner B runs 400m
Then one person working at a time get as many slam balls as possible. 30/20
Min 10-20
Repeat on the rower
Then one person working at a time get as many wall balls as possible. 20/14
Min 20-25
Run 400 together
Then one person working at a time get as many Burpees as possible.
9/4/15
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10min:
50 Double unders
21 Box Jumps, 24/20
15 C2B Pull ups
Weightlifting
Front Squat (5×5, across)
9/3/15
CrossFit Allegiance – Regional Athletes
Weightlifting
A. 3-rep heavy Overhead Squat
B. 2-rep heavy Snatch Balance
C. 1-rep heavy High Hang Squat Snatch
Save results in extra performance under each lift.
Metcon
4: Metcon (AMRAP – Reps)
5 sets of Max Rep Ring Muscle ups in :30, rest as needed between sets
Record you lowest round
9/3/15
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
5x300m, 1 minute rest between sets
Metcon
Metcon (Time)
EMOMx10
15 sit-ups
Log your slowest round
9/2/15
CrossFit Allegiance – CrossFit
Metcon
1: Black & Blue (Time)
“Black & Blue”
5 RFT:
10 Power Cleans, 135/95
10 Burpees
Weightlifting
Back Squat (4×10 Back Squat, climbing)
9/1/15
CrossFit Allegiance – CrossFit
Metcon
2015 Games Couplet (Time)
15-10-6 reps for time of:
Thrusters (165/115)
Bar muscle-ups
Bar MU can be substituted with
L1 C2B
L2 PU
L3 RR
Weightlifting
Squat Snatch (Work up to a heavy single)
A note about what “heavy” means….Heavy is not a max. You should not fail a rep on the way up to achieving a “heavy” lift. “Heavy” means you lift as heavy as you can – while still maintaining excellent technique and speed. We lift heavy often on this program. Save the max efforts for max effort days.
