CrossFit Allegiance – CrossFit
Choose the Hero WOD you want.
Thank you to everyone who has ever served in any capacity in the military. Today is a day where we can celebrate the bonds we have and our service to our great country. Twenty two veterans commit suicide every day.
Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good.
Metcon
Glen (Time)
For Time:
30 Clean and Jerks, 135#
1-Mile Run
10 Rope Climbs, 15′
1-Mile Run
100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here
Partner Glen (Time)
Partner Glen
Glen
30 Clean and Jerks (135/95#)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
***split reps run together
Viola (AMRAP – Rounds and Reps)
AMRAP x 20:
Run 400 meters
11 power snatches, 95/65
17 pull-ups
13 power cleans, 95/65
U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.
HarDTop (Time)
5 Rounds on the 4:00:
400 Meter Run
1 Round of “DT” (155/105)
ADV RX as written
Rx 135/95
Scaled 115/80
*Goal is to have at least :30 rest each round.
*Should you be unable to complete the round in 4:00, each rep not complete adds 1 second to your time
Armistice (AMRAP – Rounds and Reps)
22 min AMRAP
11 Power Cleans
11 Burpees Over the Bar
19 Deadlifts
18 Pull-Ups
ADV RX 135/95
RX 115/80
Modified Workout (Without Barbell)
11- Push Ups
11- Burpees
19- Sit-ups
18- Air Squats
