WOD
9/8/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
For Time:
50 C2B
40 HSPU
800 M Run
30 Snatches (135/95)
30 Box Jump Overs 24/20″
800 M Run
30 Snatches (135/95)
30 Box Jump Overs 24/20″
800 M Run
50 C2B
40 HSPU
RX 115/80
**Run together and split reps
9/7/18
CrossFit Allegiance – CrossFit
Weightlifting
Deadlift (8×2 climbing EMOM)
Metcon
Metcon (Time)
For Time:
1,000 Meter Row
Directly into…
3 Rounds:
21 Deadlifts (135/95)
15 Barbell-Facing Burpees
9 Push Jerks (135/95)
RX 115/75
9/6/18
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
All Sets completed “On the 3:00”
6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%
6 Reps @ 78%
4 Reps @ 83%
2 Reps @ 88%
6 Reps @ 80%
4 Reps @ 85%
2 Reps @ 90%
Metcon
Metcon (3 Rounds for reps)
3 Rounds:
1 Minute KBS (24/16kg)
1 Minute Rest
1 Minute Reverse Lunges
1 Minute Rest
1 Minute Calorie Bike
1 Minute Rest
9/5/18
CrossFit Allegiance – CrossFit
Weightlifting
Thruster (3-Rep Heavy (From Ground))
Metcon
Flash Flood (Time)
2 Rounds For Time:
400 Meter Run
21 Thrusters (95/65)
RX 75/55
Extra Gymnastics Work
Metcon (No Measure)
5Rounds:
15 GHD Sit-ups
40% Max Ring Muscle-ups
Rest 1 Minute Between Sets
Scaled: Ring MU with a drill or work on Strict Ring PU to your chest.
9/4/18
CrossFit Allegiance – CrossFit
Happy belated Birthday Donnie!
Weightlifting
Jerk (10×3 across, 5-10# heavier than last week)
Metcon
Criss Cross (AMRAP – Rounds and Reps)
AMRAP 15:
30 DU
15 Power Cleans (115/80)
30 DU
15 T2B
RX
15 DU
15 power Cleans (95/65)
15 DU
15 T2B
Extra Gymnastics Work
Metcon (Time)
HSPU:
ADV RX
20 Repetitions
Rest 1 Minute
17 Repetitions
Rest 1 Minute
14 Repetitions
Rest 1 Minute
11 Repetitions
RX
14 reps
11 reps
8 reps
5 reps
Labor Day
CrossFit Allegiance – CrossFit
Metcon
31 Heroes (AMRAP – Reps)
31 Minute AMRAP of:
Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30″ / 24″
Partner 2:
400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here
8/31/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
3 person team
For Time:
400 Meter Run
3 Rounds: 30 Deadlifts, 25 Hang Cleans, 20 Push Jerks (135/95)
400 Meter Run
2 Rounds: 30 Deadlifts, 25 Hang Cleans, 20 Push Jerks (135/95)
400 Meter Run
1 Round: 30 Deadlifts, 25 Hang Cleans, 20 Push Jerks (135/95)
RX 115/75
8/31/18
CrossFit Allegiance – CrossFit
Strength
Snatch
9 min EMOM of:
EMOM x 3 min
– 3 Hang Snatches, climbing
EMOM x 3
– 2 Hang Snatches, climbing
EMOM x 3 min
– 1 Hang Snatch
Build throughout, finishing with a heavy single in the final minute of the EMOM.
Metcon (No Measure)
4 Rounds:
500 Meter Row at 2k Pace
21 GHD Sit-ups
Rest 1:30 Between Rounds
You can do this in place of snatch or both for extra work after the WOD.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
12 Barbell Facing Burpees
9 Power Snatches (115/80)
6 Bar Muscle-ups
RX
Power snatch 95/65
C2B
8/30/18
CrossFit Allegiance – CrossFit
Happy Birthday Josh R!
Metcon
Annie on the Run (Time)
100 DU
50 Sit-ups
200m Run
80 DU
40 Sit-ups
200m Run
60 DU
30 Sit-ups
200m Run
40 DU
20 Sit-ups
200m Run
20 DU
10 Sit-ups
200m Run
Singles 1 to 1
8/29/18
CrossFit Allegiance – CrossFit
Weightlifting
Deadlift (8×2 climbing EMOM)
Metcon
Metcon (3 Rounds for reps)
ADV RX
3 Rounds
Min 1: 18/12 Calorie Bike
Min 2: Rest
Min 3: 15 Pistols (alternating)
Min 4: 12 DB Snatches (50/35)
Min 5: 9 T2B
Min 6: 6 Ring Dips
Min 7: Rest
RX
3 Rounds
Min 1: 18/12 Calorie Bike
Min 2: Rest
Min 3: 15 Wallballs (20/14)
Min 4: 12 DB Snatches (50/35)
Min 5: 9 T2B
Min 6: 6 GHD Dips
Min 7: Rest
