WOD
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
11/12/14
Main – CrossFit
EMOM
Front Squat (EMOMx6)
High Hang Squat Clean (EMOMx6)
Metcon
Metcon (Time)
Partner WOD
4 RFT:
150 Double unders
100m Prowler Push, 90/45
50 Medball Squat Jumps, 20/14 – Bear hug the ball, squat to below parallel, then quickly stand up and jump off the ground. Feet must leave the ground.
One Partner works at a time and split the reps as needed. Push the prowler together at the same time.
Please make sure you sign up on WODify.
Happy Belated Birthday Miranda
Main – CrossFit
Metcon
Miranda (AMRAP – Rounds and Reps)
AMRAP 20:
10 Push Presses (115/80)
10 Kettlebell Swings (24kg/16kg)
10 Box Jumps (24/20)
Skill
Work on:
Rope climbs, DU, or Kipping
-then-
Mobility
11/10/14
Main – CrossFit
Weightlifting
Front Squat (6×6, across)
Metcon
Metcon (Time)
4 RFT:
400m Row
15 Squat Cleans, 95/65
15 Bar Facing Burpees
Note: On the BFB no twisting in the air. Leave with 2 feet facing the bar and land on the other side facing the same way you started your jump.
Please make sure you sign up for class in WODify tomorrow.
11/7/14
Main – CrossFit
Weightlifting
Back Squat (10×3)
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1 Jerks, 175/125
2-4-6-8-10-12-14-16-18-20 Pull ups
no racks
RX 155/105
L2 135/95
L1 115/75
ADV RX after the WOD
Metcon (Time)
For time
300 DU – every time you break complete 10 GHDSU
11/6/14
Main – CrossFit
Weightlifting
Floor Press (10-8-6-4-2)
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
AMRAP 20:
200m run, 40 Burpees
300m run, 60 KBS (24/16kg)
400m run, 80 Box Jumps (24/20)
500m run, 100 WallBalls (20/14)
Run together and split the reps as needed. One person works at a time.
11/5/14
Main – CrossFit
Weightlifting
Push Press (EMOM 8:00 x 4reps )
Metcon
Metcon (Time)
4RFT:
10 Dead lifts, 245/175
10 Wallballs 20/14
10 Push-ups
10 KBS, 32/24kg
100m Run
