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

12/11/14

Main – CrossFit

Weightlifting

Jerk (Log your heaviest load)

Metcon

Metcon (Weight)

EMOMx15

5 rounds of:

Min 1 – 7 Push Jerks at 60% of best lift from #1

Min 2 – :45 second hollow hold

Min 3 – 5 strict pull-ups
**The Push Jerk can come off the rack.**

12/10/14

Main – CrossFit

Weightlifting

Front Squat (3×2)

Metcon

Metcon (Time)

Partner WOD

3 rounds:

50 Wall Balls (20/14#) (9’/10′)

50 Sumo Dead Lift High Pull (75/55)

50 Box Jumps (24/20′)

50 Burpees

50 Calorie Row

Rest 1:00 Between Rounds

One rower per team and one person working at a time.

12/9/14

Main – CrossFit

Metcon

AD/RX: Metcon (AMRAP – Rounds and Reps)

6 min AMRAP:

ADV RX

1 Clean and Jerk, 205/135

2 Front Squat, 205/135

3 Ring Muscle ups

RX 185/125

Scale: Metcon (AMRAP – Rounds and Reps)

6 min AMRAP:

1 Clean and Jerk, 135/95

2 Front Squat, 135/95

3 Pull-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

With a running clock

5 min AMRAP:

10 T2B

10 Hand Release Push ups

10 Power Snatches, 95/65

Rest 2 minutes

4 min AMRAP:

10 T2B

10 Hand Release Push ups

10 Power Snatches, 95/65

Rest 2 minutes

3 min AMRAP:

10 T2B

10 Hand Release Push ups

10 Power Snatches, 95/65

Rest 2 minutes

2 min AMRAP:

10 T2B

10 Hand Release Push ups

10 Power Snatches, 95/65

Rest 2 minutes

AMRAP 1:

10 TTB

10 Hand Release Push ups

10 Power Snatches, 95/65