WOD
Murph
CrossFit Allegiance – CrossFit
Memorial Day is the holiday set aside to pay tribute to those who died serving in the military.
Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
5/25/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
For Time:
42 Hang Snatches, 200m Run
42 OHS, 200m Run
30 Hang Snatches, 200m Run
30 OHS, 200m Run
18 Hang Snatches, 200m Run
18 OHS, 200m Run
ADV Rx- 95/65
RX – 75/55
5/24/19
CrossFit Allegiance – CrossFit
Weightlifting
Deadlift
1×5@70%
1×3 @73%
1×3@76%
1×3@79%
1×1@82@
1×1@85%
1×1@88%
1×1@-X
1×1@-X
*After each set, 25′ HS Walk Practice
Metcon
Joker (Time)
For Time:
1-2-3-4-5-6-7-8-9-10: T2B
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)
ADV RX as written
RX DL 185/125
5/23/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Team of 3
150-120-90-60-30: Cal Bike
After each set…
150 DU
5/22/19
CrossFit Allegiance – CrossFit
Please sign up for Murph. Class times are open for you to sign up. We will have a 8am 8:30am 9:00am classes. Also, we have a list of appetizers/sides for people to bring and share on the chalkboard please sign up if you can. We will provide burgers, chicken, hot dogs, buns, plates, napkins, cups, forks, knives, ketchup, mustard.
Weightlifting
Hang Squat Clean
On the Minute x 5:
2 Hang Squat Cleans @ 60%
2 Hang Squat Cleans @ 65%
2 Hang Squat Cleans @ 70%
1 Hang Squat Clean @ 75%
1 Hang Squat Clean @ 80%
Rest 1:00
-then-
On the Minute x 5:
1 Hang Squat Clean, building in load.
Metcon
Metcon (Time)
3 Rounds:
15 Hang Cleans (115/85)
15 Lateral Barbell Burpees
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)
