11/26/14

Main – CrossFit

Power Snatch + Squat Snatch (Work up to a heavy single)

Your Isabel (Time)

30 Power Snatches at 70% of the Snatch Complex above.

ADV RX: Every time you break complete 2 Ring Muscle ups

11/25/14

Main – CrossFit

This week classes will run normal up until Thanksgiving. We will have one class on Thursday, Friday and Saturday at 9:30am only. Open gym on Sunday from 1-3pm as well.

Gymnastics

Handstand Walk (10×1 50 m Handstand walks)

Metcon

Metcon (Time)

4 Rounds

10 Burpees

30 DU

300m Run

90 Singles

11/24/14

Main – CrossFit

Weightlifting

Front Squat (3×2)

Metcon

Metcon (Time)

3 RFT:

1,000 m Row each

40 Power Cleans, 135/95

40 Box Jump Overs, 24/20

Each team will have one rower, one barbell and 1 box. When team is done rowing 1,000 m, one will go to the barbell, the other to the box and both athletes will start working at the same time. Athletes can switch stations whenever they choose, but only one athlete may be working on one station at a time.

11/21/14

Main – CrossFit

Weightlifting

Back Squat (EMOMx6, 3 Back Squats)

Metcon

Metcon (15 Rounds for reps)

On the Minute x 30:

Odd Minutes – 30 DU

Even Minutes – 15 Burpees
30 Singles if you don’t have DU

In WODify there should be 15 rounds to log. One round consists of 30 DU and 15 Burpees if you do not complete the round put the number of reps you were able to get. For example if you got 10 DU and 8 Burpees then your score is 18 for that round.

11/20/14

Main – CrossFit

Metcon

Metcon (Weight)

Death by Thrusters, 135/95

– Everyone will start with 135/95 and will give it everything they have. If you are unable to complete 10 rounds with this weight, drop the weight to 115/75 and start over.

– If you are unable to complete 10 rounds with 115/75, drop the weight to 95/65 and start over.

Go for broke with the 135/95.
If you failed make note of your rounds and reps. RX is 135/95 completing a minimum of 10 rounds. Get as many rounds as you can over 10.

Happy Birthday Danny

Main – CrossFit

Wednesday, Nov 19, it is Danny’s 36th birthday. He would like to do a partner WOD. He is choosing 18 and 36 because he is turning 36 and his daughter would have been 18.

Weightlifting

Deadlift (EMOMx6, 3 Deadlifts)

Metcon

Metcon (Time)

Partner WOD for time:

Cash-in 100 m Run

3 Rounds

18 Power cleans 135/95

36 Box jumps 24/20

18 Burpees

36 Wall balls 20/14

Cash-out 200 m Run
Partner WOD: Both Run at same time, then 1 partner works at a time, split reps however needed.

11/18/14

Main – CrossFit

Weightlifting

Power Snatch (3×1 at 85% 3×1 at 90% 3×1 at 85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 of:

50 Air Squats

50 Double-Unders

40 Box Jumps, 24/20

40 T2B

30 C2B Pull-Ups

30 Bar Facing Burpees

20 Cleans, 145/100

20 Jerks, 145/100

10 Ground to Overhead, 145/100

10 Ring Muscle-Ups

Scaled:

Replace Ring MU with Bar MU or C2B or Pull-ups

Monday 11/18/13

Main – CrossFit

It is our 2 year anniversary at CrossFit Allegiance. For those of you that did this WOD last year, your scores are in WODify. Thank you for all the good memories!

Gymnastics

Pull-ups (10-8-6-4-2)

Metcon

Monday 11/18/13 (AMRAP – Reps)

4 rounds for reps:

1 minute Wallballs 20/14 lbs

-30 second rest-

1 minute KBS 32/24kg

-30 second rest-

1 minute Over the box jumps 24/20″

-30 second rest-

11/14/14

Main – CrossFit

Weightlifting

Front Squat (EMOMx10, 3 Front Squats)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

3 Power Snatches (95/65), 3 Box Jump Overs (24/20)

6 Power Snatches (95/65), 6 Box Jump Overs (24/20)

9 Power Snatches (95/65), 9 Box Jump Overs (24/20)

Continue to add 3 reps per round

11/13/14

Main – CrossFit

Weightlifting

Sumo Deadlift (EMOMx8 3 Sumo Squats)

Metcon

Metcon (Time)

15-12-9:

Toes to Bar

Burpees

400m Run after Each Round