WOD

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon 2015 Games Couplet (Time) 15-10-6 reps for time of: Thrusters (165/115) Bar muscle-upsBar MU can be substituted with L1 C2B L2 PU L3 RR Weightlifting Squat Snatch (Work up to a heavy single) A note about what “heavy” means….Heavy is not a max. You should not fail […]

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon 1: DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009To learn more about DT click here Metcon

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD: 5 Rounds for time: 40 Wallballs 20/14# 40 KBS 32/24kg 200m Run split reps as needed

CrossFit Allegiance – CrossFit View Public Whiteboard Gymnastics Metcon (Time) 2 Rounds of: 30 C2B Pull ups 30 Overhead Squat , 115/80 Rest 3 minutes between rounds. 20 min time cap and that includes the 3 min rest Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: 5 Power Snatch, 135/95 10 T2B 15 Box

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) EMOMx16 Min 1: :40 of Rowing for max calories Min 2: :40 of Double unders for max reps Min 3: :40 of Rowing for max calories Min 4: Rest Accessory Work Metcon (No Measure) 6 x :15-:20 L-sit

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon 1: Metcon (AMRAP – Rounds and Reps) Teams of 3: AMRAP 20min: 200m Run (together) 40 Squat Cleans* – one athlete works at a time *Every 40 reps the weights increase: 115/80, 135/95, 155/105, 185/135, then max reps at 205/145 Weightlifting 2: Deadlift (3×3) Romanian Dead Lifts

CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting 1: Clean and Jerk (EMOMx10: 1 Rep, climbing) Metcon 4: Metcon (No Measure) Odd: Row 18/14 cal Even: 25′ HS Walk

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Snatch A. 15 Snatches for time at 75% Rest 2 min B. 10 Snatches for time at 80% Rest 3 min C. 5 Snatches for time at 85% Metcon Metcon (Time) 21-15-9 For time: Power Clean, 135/95 Front Rack Lunges, 135/95 Push Jerks, 135/95

CrossFit Allegiance – CrossFit View Public Whiteboard Warm-up Metcon (AMRAP – Reps) Tabata V-ups Metcon Metcon (AMRAP – Rounds and Reps) Rankel AMRAPx 20min: 6 Deadlifts, 225/155 7 Burpee Pull ups 10 KBS, 32/24kg 200 Meter Run *Count the 200 as 1 rep

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Squat Snatch (EMOMx10: 1 Squat Snatch ) Squat Snatch from Low Hang (below knees), climbing Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: 300 m Row 30 Wallballs, 20/14Count each meter as a rep.