WOD
12/29/15
CrossFit Allegiance – CrossFit
Weightlifting
Snatch Balance (5×1 climbing)
Snatch Grip Deadlift (5×2, climbing – pause for 5 sec 2″ off the ground)
Metcon
Metcon (Time)
18 unbroken C2B Pull ups
Rest :20 seconds
18 unbroken Thrusters, 95/65
Rest :20 seconds
15 unbroken C2B Pull ups
Rest :20 seconds
15 unbroken Thrusters, 95/65
Rest :20 seconds
12 unbroken C2B Pull ups
Rest :20 seconds
12 unbroken Thrusters, 95/65
If you are not doing RX (unbroken) do not take a 20 second rest.
12/28/15
CrossFit Allegiance – CrossFit
Metcon
Power Drill (no rest) (Time)
5 Rounds:
5 Handstand Pushups
10 Power Clean, 135/95
15 Burpees
20 Kettlebell Swings, 24/16kg
25 Wallballs, 20/14
12/23/15
CrossFit Allegiance – CrossFit
Happy Birthday Jennifer Grey! Our Christmas party is tonight. We will be going to Midtown. Eric and I will get there between 8-8:30pm. Hope to see everyone there. We will have a 6:30pm. Also checkout our Upcoming Events page on our website for local runs and CrossFit competitions, crossfitallegiance.com
Weightlifting
Front Squat (Build to a heavy set of 3 Front Squats)
Metcon
Metcon (Time)
For Time:
30 Thrusters, 95/65
90 Double unders
20 Thrusters, 95/65
60 Double unders
10 Thrusters, 95/65
30 Double unders
12/22/15
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
4 Rounds:
7 Clean and Jerks (155/105)
14 T2B
21 Box Jumps (24/20)
ADV RX (185/135)
Metcon (Calories)
Rowing
10 Rounds:
1:00 on / 1:00 off
Our Christmas party has slightly changed. We will be going to Midtown. Eric and I will get there 8-8:30pm. Hope to see everyone there.
9/8/15
CrossFit Allegiance – CrossFit
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Weightlifting
Snatch (EMOMx12:)
EMOMx12:
Mins 1-3: 1 rep at 75%
Mins 4-6: 1 rep at 80%
Mins 7-9: 1 rep at 85%
Mins 10-12: 1 rep at 80%
Note: you will do 3 reps at each % EMOM
9/7/15
CrossFit Allegiance – CrossFit
Metcon
1: Metcon (Time)
Teams of 3:
3 rounds for time of:
100 Front Squats, avg body weight
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
AMRAP 10, alternating after each complete round:
20/15 Cal Row
15 KB Swings (24/16)
Saturday
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Reps)
Min 0-10
Partner A runs 400m
Partner B runs 400m
Partner A runs 400m
Partner B runs 400m
Then one person working at a time get as many slam balls as possible. 30/20
Min 10-20
Repeat on the rower
Then one person working at a time get as many wall balls as possible. 20/14
Min 20-25
Run 400 together
Then one person working at a time get as many Burpees as possible.
9/4/15
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10min:
50 Double unders
21 Box Jumps, 24/20
15 C2B Pull ups
Weightlifting
Front Squat (5×5, across)
9/3/15
CrossFit Allegiance – Regional Athletes
Weightlifting
A. 3-rep heavy Overhead Squat
B. 2-rep heavy Snatch Balance
C. 1-rep heavy High Hang Squat Snatch
Save results in extra performance under each lift.
Metcon
4: Metcon (AMRAP – Reps)
5 sets of Max Rep Ring Muscle ups in :30, rest as needed between sets
Record you lowest round
9/3/15
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
5x300m, 1 minute rest between sets
Metcon
Metcon (Time)
EMOMx10
15 sit-ups
Log your slowest round