WOD
2/16/16
CrossFit Allegiance – CrossFit
Weightlifting
Snatch (EMOMx10: 1 Snatch – you choose the weight)
If you add weight or take off weight then make sure you change the sets to the right amount.
Metcon
The Admiral (Time)
3 RFT:
20 Burpee Pull ups – bar should be about 6′ above max reach
20 Front Squats, 155/105
20 Box Jumps, 24/20″
Obviously 6″ not 6’……
2/15/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
21-15-9:
Dead Lift, 275/185
Ring Dips
Metcon
Metcon (Time)
Cash-in 50 DU
21-15-9
Calorie Row
GHDSU
Cash-out 50 DU
2/13/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 25min :
5 T2B
10 Hand Release Pushups
15 Wallballs
Partner A completes the entire round and then partner B goes. Score is total rounds and reps combined.
2/12/16
CrossFit Allegiance – CrossFit
Weightlifting
Power Snatch (2 Power Snatches every 30 seconds for 4 minutes – )
Metcon
Metcon (Time)
Partner
cash in 2000m Row
4 RFT
40 KBS, 32/24kg
120 Double Unders
cash out 2000m Row
2/11/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (No Measure)
EMOMx20
Even: Goat 1
ODD: Goat 2
Mobility
2/10/16
CrossFit Allegiance – CrossFit
Weightlifting
Strength
A. 3×1 Squat Clean
B. 3×2 Bench Press
C. 3×3 OHS
25 minute time cap
Metcon
Metcon (Time)
25 Calorie Row
25 Box Jumps, 24/20
20 Calorie Row
20 Box Jumps, 24/20
15 Calorie Row
15 Box Jumps, 24/20
10 Calorie Row
10 Box Jumps, 24/20
2/9/16
CrossFit Allegiance – CrossFit
Metcon
“Squating Elizabeth” (Time)
21-15-9:
Squat Cleans, 135/95
Ring Dips
Conditioning
Metcon (10 Rounds for reps)
EMOMx10:
Odd: 8 Pull ups + 8 Thrusters, 95/65
Even: 8 Pull ups + 8 OHS, 95/65
You have to complete 8 + 8 every round for RX.
Saturday
CrossFit Allegiance – CrossFit
Tomorrow (Saturday), we will have a visitor from Phoenix Physical Therapy to talk to us about Trigger Point Dry Needling. If enough members are interested he will come back and give treatments at a discounted price.
Metcon
Metcon (Time)
Teams of 3 complete the following for time:
RX
200 Front Squats, 135/95
100 Kipping HSPU
200 Box Jump Overs, 24/20″
200 Pull ups
ADV RX
200 Front Squats, 135/95
200 Kipping HSPU
200 Box Jump Overs, 24/20″
200 Pull ups
2/5/16
CrossFit Allegiance – CrossFit
Super Bowl Party at Derrick Ledford’s house starts between 4:30-5pm. Please bring a dish and what you are drinking. Also, please sign up for the CrossFit OPEN…… http://games.crossfit.com
Weightlifting
Snatch Balance (Work up to a heavy Snatch Balance )
3 second hold in the bottom
Metcon
Metcon (AMRAP – Reps)
Happy 45th Birthday to Alyson Knight!
AMRAPx10min
3-6-9-12…
Clean and Jerk, 135/95
T2B
Metcon (Time)
45 Burpees
2/4/16
CrossFit Allegiance – CrossFit
Super Bowl Party at Derrick Ledford’s house starts between 4:30-5pm. Please bring a dish and what you are drinking. Also, please sign up for the CrossFit OPEN…… http://games.crossfit.com
Metcon
Metcon (No Measure)
EMOMx20min 3-5 reps
ODD: skill
EVEN: skill
Pick 2 skills you need to work on and alternate EMOM.
Mobility
Metcon (No Measure)
10-15minutes:
Romwod