TUE18DEC2018

DD0BBD47-767C-4C53-8DB6-AD55C14F08F8

WOD

Conditioning
8 Rounds for Time:
12/9 Cal Row
8 DB Hang Clean & Push Press (50/35s)
20′ DB Front Rack Lunges (50/35s)
Rest 1 Minute Between Rounds

*2 DBs, should be unbroken for most of workout
**10/7 Cal Bike can be used if all the rowers are taken

Extra

Strength
3 Pos Clean (power pos, Above knee, below knee): Build to heavy set

Banded deadlifts: EMOM for 10min x 3 reps, use 60-70% weight plus bands

5 Sets:
10 weighted hollow parellette pushups (as deep as possible)
20 banded tricep extensions

Skill
20 strict HSPU + 40 kipping HSPU AFAP
*scale rep range as needed

Midline – After
20 perfect/slow GHD back extensions
*this is different than a hip extension. start with the neck and SLOWLY round the back unlit you are tucked under like a turtle, then starting with the low back, slowly extend back out finishing with the neck.

MON17DEC2018

4C7558AA-D8DC-4037-AFD9-4985BEB25693WOD

Strength
Back Squat w/ 2 sec Pause, every 90 sec: 50/3, 60/3, 70/2, 75-80/2x4sets

Conditioning
AMRAP in 14 Min:
40 Double Unders
15 Overhead Squats (95/65)
15 Toes to Bar
20 Deadlifts (95/65

WOD

Strength
Snatch w/ Pause below knee: Every 90 sec building to heavy double

Skill
4 min. EMOM:
4 kipping CTB + 4 butterfly CTB

5 sets:
2 Strict TTB + 4 kipping TTB + 4 Pullups + 2 Bar MU

Midline – After
Accumulate 80 GHD situps

Allen Core Fitness

4 sets:
10 cal bike sprint
3 deadlifts AHAP with good form
Rest 3 min

4 sets:
10 cal row sprint
10 Russian KBS AHAP with good form

SAT15DEC2018

67301DD6-9A19-472A-B1B4-26D5A93FF793

CrossFit Allen Christmas party is Saturday the 15th, 7pm. Please click here to RSVP

WOD

In teams of 2, AMRAP in 20 minutes:
5 Pull-ups
10 Push-Ups
15 Air Squats
100M Run
*Alternate Rounds: Partner B will start their round when Partner A starts Run.

Extra

Strength
Snatch + OHS: EMOM for 10, building for max for the day

Clean + FS + Jerk: Build to heavy single

Skill
Pistols: Accumulate 40 reps, alternating (scale as needed)

90 sec on/off for 4 rounds:
200m row sprint + Max Bar MU

FRI14DEC2018

55BDC827-DEC3-4D9F-B80E-24C6E1AA4061

Come check out Podm Up Apparel ya the gym all day Friday!

WOD

Strength
5 Sets:
8 e/side Kneeling DB Strict Press (back leg = pressing side)
6 Strict Pullups (weighted as able)

Conditioning
AMRAP in 12 Minutes:
20 Cal Row
16 Toes-to-Bar
12 Thrusters (95/65|R+115/85)
8 Power Snatch (95/65|R+115/85)

Extra

Strength
DB bench press: build to 3RM
*6 burpees immediately after every set

Skill
4 sets: 30 ft. partner HS walk
Kick into HS and have partner set feet to perfect straight body and walk

4 attempts: 30 ft. HS walk + Max Freestanding hold
*scale as needed

Allen Core Fitness

4 sets:
10 cal row
10 jump squats
20 sec handstand hold

Workout
For time:
1500m Bike
50 thrusters 45/35

THU13DEC2018

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WOD

Mobility
Calf/Hamstring/Quad Foam Roll
Child’s Pose 2min
Lat & Delt Foam Roll

Conditioning
In Teams of 2, 6 Rounds for Calories:
Partner A: Rows for Calories
Partner B: 10 Empty Bar OHS to target + 100′ Farmers Carry (50s/35s)
Then, Partners switch.

*Each Partner Rows 3 times
**Record Total Calories on Rower after 6 Rounds.
***W/ coaches assistance, set a squat target below parallel or at a good depth goal for you and be sure to hit the target every time. For most, a med ball will do. Some will need to go higher, some can go lower.

WED12DEC2018

18445839-A271-44F5-9DFC-F2C810E2B9FD

WOD

Strength
Push Press: 5 sets of 4 building

Conditioning
4 rounds for time
20 Alt. DB Snatch (70/55)
20 Situps
20 Box jump w/ step down (24/20)

Extra

Strength
1 Push Press + 1 Power jerk + 1 split jerk – Every 90 sec
*start light and build to max

Pause FS w/ 3 sec. pause, build to heavy single

Skill
Accumulate 12 of the following
kip + kip pullup + 5 sec. w/ chin over bar

10 min EMOM for kip consistency: 2 CTB + 2 TTB + 2 Bar MU

Midline – After
2 rounds:
30 ghd situps
100m farmers carry AHAP

Allen Core Fitness

Warm up
5 sets building in intensity:
30 second bike
15 squats
5 burpees

Workout
5 sets:
15 kb sumo deadlift
15 push press
30 sec max effort mountain climbers
1 min rest B/T rounds 

TUE11DEC2018

8D50C713-41CC-474E-8F14-8F3D647BFA34

WOD

Strength
Deadlift: 5 sets of 5 building to a heavy set
*every 90 seconds

Conditioning
4 Rounds for Time:
6 Power Cleans (155/105|185/125)
100M Run
6 Front Squats (155/105|185/125)
16 Alt. Prisoner Lunges in Place
Rest 90 Seconds

EXTRA

Strength
8 sets – Every 2 min. – 3 rep full clean *start ~50% of 1 rm and build

Skill
4 min. Tabata on rings
-10 sec. arch hold + 10 sec. hollow hold

20 MU for time w/towel b/n feet
-scale w/ banded MU transitions w/ towel b/n feet to ensure hollow pos.

Midline-After
4 sets:
-15 ghd hip extension
-25 hollow rocks

MON10DEC2018

2D1ABCAD-9A9A-4805-A5E5-8B0915521D48

WOD

AMRAP
0:00-5:00
2 Rounds:
20 Wallballs (20/14)
20 Pullups

5:00-10:00
2 Rounds:
20 Wallballs (20/14)
15 Toes to Bar

10:00-15:00
2 Rounds:
20 Wallballs (20/14)
7 C2B PU | R+ 7 Bar MU

15:00-18:00
Max 6″ Target Burpees

*Record total number of reps. Rest in any remaining time from each segment.

Extra

Strength
Snatch w/ 2 sec. pause below the knee: Every 90 sec for 10 sets starting with empty barbell
*build as able – no misses

BS: 10 min to find 2RM w/ 3 sec. pause in first rep
rest 2 min. THEN 5min EMOM at 85% of above with no pause

Skill
5 min. EMOM
4 defcit kipping HSPU
*scale w/ challenging but doable def. hspu

Midline – After
40 strict TTB

Allen Core Fitness

Warm up
5 sets:
*starting at a moderate pace and build in intensity
15/12 cal row
12 lunges building to jumping lunges
12 wall balls

Workout
12 min EMOM:
1.10 back squats
2.10 strict pull ups/ring rows
3.10 db strict press 

SAT08DEC2018

0A4B850D-3138-4AB8-A943-0D73576EF861

WOD

In teams of 2, 5 rounds for Time
30 KB Swings (53/35 | R+70/55)
70 Double Unders
6 Power Cleans (185/125)
16 Strict Chinups | 8 Ring MU

Extra

10 min working to a 2RM Snatch (not touch and go)
*drop and reset between

10 min working to 1RM C&J

14 min. EMOM:
E- 8 pushups + 6 alt. pistols
O- 8 TTB + 3 strict dips

FRI07DEC2018

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WOD

Strength
Bench Press: Build to a heavy Triple

Conditioning
AMRAP in 8 Min:
8 C2B Pullups
8 Burpees Over Bar | R+ 25′ HS Walk
8 Push Press (115/75 | R+ HSPU
8 Burpees Over Bar | R+ 25′ HS Walk

Extra

Strength
Weighted Chinup: Find 3RM

Skill
4 sets as able:
10 sec. false grip hollow hold + 2 strict MU + 2 strict dips
*scale strict MU w/ banded MU staying hollow

3 sets:
8 hollow/arch kips on rings + 2 skin the cats

Midline – After
3 sets
25 GHD situps
3 inch worms + 3 tight pushups

Allen Core Fitness

Dumbbell bench
4×12 every 2 min

Dumbbell hang clean to press
4×12 UB every 2 min

Wall balls
4×30 UB every 3:30