11/21/14

Main – CrossFit

Weightlifting

Back Squat (EMOMx6, 3 Back Squats)

Metcon

Metcon (15 Rounds for reps)

On the Minute x 30:

Odd Minutes – 30 DU

Even Minutes – 15 Burpees
30 Singles if you don’t have DU

In WODify there should be 15 rounds to log. One round consists of 30 DU and 15 Burpees if you do not complete the round put the number of reps you were able to get. For example if you got 10 DU and 8 Burpees then your score is 18 for that round.

11/20/14

Main – CrossFit

Metcon

Metcon (Weight)

Death by Thrusters, 135/95

– Everyone will start with 135/95 and will give it everything they have. If you are unable to complete 10 rounds with this weight, drop the weight to 115/75 and start over.

– If you are unable to complete 10 rounds with 115/75, drop the weight to 95/65 and start over.

Go for broke with the 135/95.
If you failed make note of your rounds and reps. RX is 135/95 completing a minimum of 10 rounds. Get as many rounds as you can over 10.

Happy Birthday Danny

Main – CrossFit

Wednesday, Nov 19, it is Danny’s 36th birthday. He would like to do a partner WOD. He is choosing 18 and 36 because he is turning 36 and his daughter would have been 18.

Weightlifting

Deadlift (EMOMx6, 3 Deadlifts)

Metcon

Metcon (Time)

Partner WOD for time:

Cash-in 100 m Run

3 Rounds

18 Power cleans 135/95

36 Box jumps 24/20

18 Burpees

36 Wall balls 20/14

Cash-out 200 m Run
Partner WOD: Both Run at same time, then 1 partner works at a time, split reps however needed.

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:

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.