WOD
5/21/19
CrossFit Allegiance – CrossFit
Gymnastics
Metcon (Time)
ADV RX
10 Sets for Time:
30% of Max Strict HSPU
RX
10 Sets of 5 DB Strict Press (50/35)
Strict Nicole (AMRAP – Reps)
20-Minute AMRAP of:
400m Run
Max Rep STRICT Pull-ups
Score is total strict Pull-ups
Max unbroken PU or Ring row. When you drop from the bar go run.
Extra work if you want an after WOD
Metcon (No Measure)
On the 1:30 x 7:
10/7 Calorie Assault Bike
10 GHD Sit-Ups
5/20/19
CrossFit Allegiance – CrossFit
Emma is a Marine!
Weightlifting
Back Squat
On the 2:00 x 6 Sets:
On the 0:00… 3 Reps @ 75%
On the 2:00… 1 Rep @ 85%
On the 4:00… 3 Reps @ 78%
On the 6:00… 1 Rep @ 88%
On the 8:00… 3 Reps @ 81%
On the 10:00… 1 Rep @ 91%
Metcon
Metcon (Time)
On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches (115/85)
*slowest round is your score
5/18/15
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
In Teams of 3, with a 30:00 Time Cap:
3 Rounds:
400 Meter Team Run
50 Barbell-Facing Burpees
9 Rope Climbs
… Directly into…
21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)
5/17/19
CrossFit Allegiance – CrossFit
Weightlifting
Power Clean
6 Sets of 2:
3-Pause Power Clean
Each pause lasts 2 seconds:
Pause #1 – Knee Level
Pause #2 – Jumping Position
Pause #3 – Receiving Position
Set #1 – 60%
Set #2 – 65%
Sets #3+4+5+6 – Build to a heavy.
Metcon
Fight Club (3 Rounds for reps)
3 Rounds, For Total Reps:
1 Minute Thrusters (95/65)
1 Minute Power Cleans (95/65)
1 Minute Box Jump Overs (24/20)
1 Minute Pull-ups
1 Minute Assault Bike Calories
1 Minute Rest
5/16/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
4 Rounds:
30 AbMat Sit-ups
200m run
10 Strict Pull-ups
10 T2B
100m farmers carry (24/16kg)
5/15/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (3 Rounds for reps)
Team of 3
Round 1
AMRAP 7 – Max Overhead Squats
First 50 Reps – 115/85
Second 50 Reps – 135/95
Time Remaining – 155/105
Rest 3:00
Round 2
AMRAP 7 – Max Bench Presses
First 50 Reps – 135/95
Second 50 Reps – 155/105
Time Remaining – 185/125
Rest 3:00
Round 3
AMRAP 7 – Max Deadlifts
First 50 Reps – 185/135
Second 50 Reps – 225/155
Time Remaining – 275/185
5/14/19
CrossFit Allegiance – CrossFit
Memorial Day is quickly approching. For those of you that have not experienced Murph below is a quick bit of info so you know what to expect.
Every Memorial Day we do a hero WOD called Murph. It’s Kind of a Big Memorial Day Deal and means a lot if you would please join us. It started in 2014 in honor of Navy Lt. Michael Murphy, a SEAL who died in Afghanistan in 2005 in a battle with the Taliban.
Its a day to honor all the men and women who have fallen in the line of duty. The workout can be done with or without a weight vest or you can partner with someone.
Following the workout we will stay to grill and hangout. Please bring your family to join us. We will provide hot dogs, burgers and chicken. Please bring a side to share and something to drink, tents, chairs and coolers.
20 people per class
1st class 8:00am
2nd class 8:30am
3rd class 9:00am
Sign-ups are open
May 27th 8:00am, 8:30am, 9:00am WOD then BBQ to follow.
Weightlifting
Back Squat
3 second pause at the bottom.
Set #1 – 58%
Set #2 – 60%
Set #3 – 62%
Set #4 – 64%
Set #5 – 66%
Set #6 – 68%
Set #7 – 70%
Metcon
Undercover (Time)
3 Rounds:
15 Power Cleans (115/85)
20 Pushups
Into 2 Rounds:
27/21 Cal Row
75 DU
Into 1 Round:
50/35 Cal Bike
5/13/19
CrossFit Allegiance – CrossFit
Weightlifting
Squat Clean and Jerk
On the Minute x 6:
Min #1 – 6 Hang Squat Cleans + 1 Push Jerk
Min #2 – 5 Hang Squat Cleans + 2 Push Jerks
Min #3 – 4 Hang Squat Cleans + 3 Push Jerks
Min #4 – 3 Hang Squat Cleans + 4 Push Jerks
Min #5 – 2 Hang Squat Cleans + 5 Push Jerks
Min #6 – 1 Hang Squat Clean + 6 Push Jerks
Barbell Loading – 55% of 1RM
Metcon
Metcon (Time)
4 Rounds:
200m Run
30 KBS (24/16kg)
30 Wallballs (20/14)
5/11/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
7 Rounds
400m Row (one rower)
200m Run (together)
24 T2B
5/10/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
ADV RX
2 Rounds:
10 Bar Muscle-Ups
20 Burpees
30 Wallballs (30/20)
RX
2 Rounds:
10 C2B
20 Burpees
30 Wallballs (20/14)
Fitness
2 Rounds:
10 Pull-ups or RR
20 Burpees
30 Wallballs (14/10)
Core work
Metcon (No Measure)
4 Rounds
10 Hallow Rocks
10 Low Boat/High Boat
20 Leg Raises (10/leg)
