12/26/14

Main – CrossFit

We have 2 classes tomorrow 9:30am and 5:30pm

Metcon

Metcon (Time)

Team WOD

10 RFT: teams of two (switch after completing a full round. Each athlete will complete 5 full rounds).

10 HSPU

10 Deads, 225/155

10 Thrusters, 95/65

10 T2B

12 Days of Christmas

Main – CrossFit

5:30am people please sign up by 9pm tonight or there will not be a coach at CFA. For those of you coming at 8:30am we will have 2 waves doing this workout so on WODify we will put 2 classes for you to sign up for. One at 8:30am and 9am. PLEASE sign up so we can organize.

Metcon

12 Days of Christmas (Time)

1 Rope Climb

2 Ring Dips

3 Hang Snatches 75/55

4 Pistols

5 SDLHP 75/55

6 Jumping Squats

7 Push Press 75/55

8 Lunges

9 HRPU

10 KBS 24/16kg

11 Wall-balls

12 Box Jumps 24/20″

Barta

Main – CrossFit

This WOD is a CrossFit Allegiance Hero WOD in honor of Josh Docken’s life long friend who died in the line of fire fighting for our country.

Metcon

“Barta 32 24” (Time)

Round 1

32 Wallballs (20/14)

24 Thrusters (95/65)

32 Pull-ups

24 Burpees

Round 2

24 WB

18 Thrusters

24 Pull-ups

18 Burpees

Round 3

16 WB

12 Thrusters

16 Pull-ups

12 Burpees

Round 4

12 WB

6 Thrusters

12 Pull-ups

6 Burpees

Cash-out: 10 Wall-walks & 10KBS(32/24)

12/22/14

Main – CrossFit

Weightlifting

1: Power Snatch (EMOMx7: 1 Rep at 90%)

Metcon

2: Metcon (Time)

3 RFT:

500m Row

12 Burpees

21 Box Jumps, 24/20
Happy Birthday JJ!

Weightlifting

3: Back Squat (3×5)

12/19/14

Main – CrossFit

CrossFit Allegiance
Next weeks schedule:
Monday and Tuesday regular hours.
Wednesday 24th, 5:30am and 8:30am ONLY. Please know that if you do not sign up by 9pm Tuesday night then there will be no 5:30am class on Wednesday the 24th.
Thursday 25th, NO CLASS
Friday 26th, 9:30am and 5:30pm ONLY
Saturday 9:30am

Please reserve classes but for the holiday week disregard the cap. We can accommodate a large class.

Weightlifting

Deadlift (1×5 65%, 1×5 75%, 1×5+ 85%)

Metcon

Metcon (Time)

For time:

10-9-8-7-6-5-4-3-2-1

Front Squat 40% 1RM

C2B pull-ups

10 minute time cap.

12/18/14

Main – CrossFit

CrossFit Allegiance
Next weeks schedule:
Monday and Tuesday regular hours.
Wednesday 24th, 5:30am and 8:30am ONLY. Please know that if you do not sign up by 9pm Tuesday night then there will be no 5:30am class on Wednesday the 24th.
Thursday 25th, NO CLASS
Friday 26th, 9:30am and 5:30pm ONLY
Saturday 9:30am

Please reserve classes but for the holiday week disregard the cap. We can accommodate a large class.

Weightlifting

Push Press (1×5 65%, 1×5 75%, 1×5+ 85%)

Metcon

Metcon (Time)

For time:

21-15-9

Hang Cleans (155/105)

Handstand Push-ups

12/17/14

Main – CrossFit

Metcon

1: Metcon (Time)

For time:

Row 1000 m

2: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
RX women

9ft

3: Metcon (Time)

60 DU

3 Rounds of:

5 Pull-ups; 10 Push-ups; 15 Squats

40 DU

2 Rounds of:

5 Pull-ups; 10 Push-ups; 15 Squats

20 DU

1 Round of:

5 Pull-ups; 10 Push-ups; 15 Squats

12/16/14

Main – CrossFit

Weightlifting

Shoulder Press (1×5 65%, 1×5 75%, 1×5+ 85%)

EMOM 10min:

Metcon (10 Rounds for reps)

EMOM 10 min of:

4 Burbees

6 Ring dips

12/15/14

Main – CrossFit

Weightlifting

Back Squat (1×5 65%, 1×5 75%, 1×5+ 85%)

Metcon

Metcon (Time)

3 rounds for time:

400m row

5 Deadlifts 55% 1RM

15 Pull-ups

12/12/14

Main – CrossFit

Weightlifting

Power Snatch (6×3 )

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

15 Box Jumps (24/20)

12 Front Squats (135/95)

9 C2B Pull-ups