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.

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