1/1/14

Main – CrossFit

Metcon

Loredo (Time)

6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run

12/31/14

Main – CrossFit

Wed Dec 31st, 5:30am, 6:30am, 8:30am, 12pm, 4pm. (no 9:30am and last class is 4pm)
Thursday Jan 1st, 12pm ONLY
Friday Jan 2nd, back to regular schedule
CFK we have classes on Tues and Wed at 4pm
Note: We will continue with our Max lifts Friday, Monday and Tuesday next week.

Metcon

Metcon (Time)

Teams of 2 (1 athlete works at a time)

35-30–25–20–15–10–5 reps for time of:

Power Clean, 135/95

Box Jump Overs, 24/20

Push Jerks, 135/95

Toes to Bar

*10 Bar Muscle ups after every round

*Scaled do 10 C2B or Pull-ups or Ring Rows.

12/30/14

Main – CrossFit

Weightlifting

Shoulder Press (1RM )

Metcon

Metcon (AMRAP – Reps)

Teams of 3

AMRAP 25min:

3K Row

100 KB Snatches (24/16kg)

30 Thrusters (75/55)

30 Thrusters (95/65)

30 Thrusters (115/85)

30 Thrusters (135/95)

30 Thrusters (155/105)

Max Thrusters (185/135) in Time Remaining

1 athlete works at a time – split up as desired.
The row does not count as anything for # of reps.

Metcon (AMRAP – Reps)

Beginner/new member WOD

AMRAP 10-15min:

10 KBS

10 Air Squats Plate out in front

10 Push-ups

200m Row

12/29/14

Main – CrossFit

CFA hours this week:
Mon Dec 29th, regular schedule just NO 9:30am
Tues Dec 30th, regular schedule just NO 9:30am
Wed Dec 31st, 5:30am, 6:30am, 8:30am, 12pm, 4pm. (no 9:30am and last class is 4pm)
Thursday Jan 1st, 12pm ONLY
Friday Jan 2nd, back to regular schedule
CFK we have classes on Tues and Wed at 4pm

Weightlifting

Back Squat (1RM )

Metcon

Metcon (Time)

For Time:

21 Power Snatch, 95/65

21 Burpees

21 Pull-Ups

15 OHS, 95/65

15 Burpees

15 Pull-Ups

9 Squat Snatch, 95/65

9 Burpees

9 Pull-Ups
Beginner visitor WOD:

2-3 Rounds:

5 G2OH with plate

5 Burpees

10 Ring Rows

10 OH Walking Lung with plate

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