WOD

No WOD available

3/25/16

CrossFit Allegiance – CrossFit

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Metcon

RX: CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

Scale: CrossFit Games Open 16.5 Scaled (Time)

For Time:

21 Thruster, 65# /45#

21 Bar Facing Burpees

18 Thruster, 65# /45#

18 Bar Facing Burpees

15 Thruster, 65# /45#

15 Bar Facing Burpees

12 Thruster, 65# /45#

12 Bar Facing Burpees

9 Thruster, 65# /45#

9 Bar Facing Burpees

6 Thruster, 65# /45#

6 Bar Facing Burpees

3 Thruster, 65# /45#

3 Bar Facing Burpees

Teen: CrossFit Games Open 16.5 Teens 14-15 (Time)

For Time:

21 Thruster, 65# /45#

21 Bar Facing Burpees

18 Thruster, 65# /45#

18 Bar Facing Burpees

15 Thruster, 65# /45#

15 Bar Facing Burpees

12 Thruster, 65# /45#

12 Bar Facing Burpees

9 Thruster, 65# /45#

9 Bar Facing Burpees

6 Thruster, 65# /45#

6 Bar Facing Burpees

3 Thruster, 65# /45#

3 Bar Facing Burpees

3/24/16

CrossFit Allegiance – CrossFit

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Skill

Metcon (No Measure)

“Goat Day”

On the Minute for 20:

Odd Minutes – “Goat” #1

Even Minutes – “Goat” #2

3/23/16

CrossFit Allegiance – CrossFit

Spring Break Schedule for next week. 3/27 Sunday- Closed, Monday/Wednesday – 5:30am, 6:30am, 8:30am, 5:30pm, 6:30pm Tuesday/Thursday – 5:30am, 8:30am, 5:30pm, 6:30pm, Friday – 5:30am, 6:30am, 8:30am no afternoon classes, Saturday 9:30am and Sunday 1-3pm

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Weightlifting

Power Snatch (Work up to a heavy set of 2)

Metcon

Metcon (12 Rounds for reps)

EMOM x 12

Odd Minutes – 3 Power Snatch (75% of today)

Even Minutes – 40 Double-Unders
Enter your weight in notes

3/22/16

CrossFit Allegiance – CrossFit

Happy Birthday Jen Harpster!

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Metcon

Metcon (Time)

3 Rounds:

30 sit-ups

12 Thrusters (95/65)

3 Ring Muscle-Ups

Skill

Metcon (10 Rounds for reps)

EMOMx10: 3 Ring Muscle ups

3/21/16

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

3 Rounds:

15 Pull-Ups

20 Box Jumps (24/20)

25 Air Squats

400 Meter Run

3/19/16

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

3 Rounds:

15 Pull-Ups

20 Box Jumps (24/20)

25 Air Squats

400 Meter Run

3/18/16

CrossFit Allegiance – CrossFit

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Metcon

RX: CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

Sc: CrossFit Games Open 16.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

TN: CrossFit Games Open 16.4 Teens (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts

55 Wall-Ball Shots

55 Calorie Row

55 Handstand Push-ups

Boys 14-15 – 135# Deadlift + 14# Wall-Ball

Boys 16-17 – 185# Deadlift + 20# Wall-Ball

Girls 14-15 – 95# Deadlift + 10# Wall-Ball

Girls 16-17 – 125# Deadlift + 14# Wall-Ball

3/17/16

CrossFit Allegiance – CrossFit

Happy Birthday Brent!

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Metcon

Metcon (AMRAP – Reps)

Min 1: 200m run

Min 2: Goat

Repeat 5 times

Mobility

3/16/16

CrossFit Allegiance – CrossFit

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Metcon

Metcon (AMRAP – Reps)

With a running Clock:

Mins 1 & 2: 400m Run + AMRAP OHS, 135/95

Min 3: Rest

Mins 4 & 5: 35/25 Calorie Row + AMRAP Wall Balls, 20/14

Min 6: Rest

Mins 7 & 8: 400m Run + AMRAP HSPU

Mins 9: Rest

Mins 10 & 11: 35/25 Calorie Row + AMRAP OHS, 135/95

Min 12: Rest

Mins 13 & 14: 400m Run + AMRAP Wall Balls, 20/14

Min 15: Rest

Mins 16 & 17: 35/25 Calorie Row + AMRAP HSPU

3/15/16

CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat (1×3)

Work up to a moderate set of 3 moderate Back Squats

Metcon

Metcon (Time)

For time

15 Thrusters, 95/65

30 Calorie Row

90 Double Unders

30 Calorie Row

15 Thrusters, 95/65

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