WOD
7/11/18
CrossFit Allegiance – CrossFit
Warm-up (No Measure)
2 Rounds of:
Partner A
200m Row
200m Run
10/8 Cal Bike
Partner B
10 Hallow rocks
15 Sit-ups
20 Mountain climbers
:30 sec plank
-then-
Quad pull
Knee tuck
Cherry pickers
Butt kicks
Metcon
Metcon (Time)
For Time:
3 Rounds
400m Run
10 Clean and Jerks (135/95)
3 Rope Climbs
20 Burpees
RX 115/80
In place of rope Climbs 10 pull-ups
7/10/18
CrossFit Allegiance – CrossFit
Happy Birthday Patrick M!
Weightlifting
Front Squat (Build to a heavy single (Baseline test))
Gymnastics
Strict HSPU baseline 2018 (AMRAP – Reps)
Max Strict HSPU (baseline test)
If you don’t have HSPU put what you need under your head and make note of it to progressively reduce.
Metcon
Metcon (4 Rounds for reps)
4 Rounds:
1 Minute – Front Rack DB Step Back Lunges (50’s/35’s)
1 Minute – Rest
1 Minute – DU
1 Minute – Rest
1 Minute – Calorie Bike
1 Minute – Rest
7/9/18
CrossFit Allegiance – CrossFit
Happy Birthday Jonah!
Weightlifting
Shoulder Press
Bar x 20
1×4 50%
1×3 60%
1×2 70%
3×3 85%
2×5 75%
Metcon
Metcon (Time)
ADV RX
30 Snatches (135/95)
10 Ring Muscle-ups
30 Clean & Jerks (135/95)
10 Ring Muscle-ups
30 Thrusters (135/95)
10 Ring Muscle-ups
RX
30 Snatches (95/65)
10 C2B
30 Clean and Jerks (95/65)
10 C2B
30 Thrusters (95/65)
10 C2B
Fitness
30 Snatches (75/55)
Pull-ups
30 Clean and Jerks (75/55)
Pull-ups
30 Thrusters (75/55)
Pull-ups
Core work
Metcon (No Measure)
Tabata Hollow Rocks
8 Rounds of :20 On, :10 Off
7/7/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Team of 3:
Cash-in: 150 Cal Row
5 Rounds For Time:
150 DU
45 Wallballs (20/14)
45 T2B
45 Sit-ups with 45/25# Plate
Split reps
7/6/18
CrossFit Allegiance – CrossFit
Weightlifting
Snatch (Build to a heavy single)
Metcon
Over and Out (Time)
For Time:
20 Power Snatches (115/80)
20 Barbell-Facing Burpees
20 Overhead Squats (115/80)
20 Barbell-Facing Burpees
20 Squat Snatches (115/80)
ADV RX as written
RX 75/55
Optional Extra Strength Work
Snatch Balance (Build to a heavy single)
Snatch Pull + Hang Squat Snatch (Build to about 75%)
7/5/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD For Time:
200 Calorie Bike
4000 Meter Row
3200 Meter Run
Relay style. Split the bike row and run relay style. One person working at a time to equal all the meters and calories.
7/4/18
CrossFit Allegiance – CrossFit
Metcon
GS 24 (Time)
4 Rounds For Time (with a Partner)
800 meter Run / 50 Wall Balls (20/14 lb)
50 Burpees
50 Pull-Ups
Partner A runs the 800m while Partner B completes 50 wall balls. After both partners finish their movement, both partners complete 50 alternating burpees. Once the burpees are completed, move to the pull ups and share the work as needed. Once the pull ups are completed, the partner who ran first moves to the wall balls while the other runs. Alternate each round.
Created in memory of fallen officer Jonathan “JD” De Guzman. “JD” was an officer with the San Diego Police Department Elite Gang Suppression Team. “He was a man of courage, strength, dedication, and service to the community and his fellow officers.” The San Diego PD invited CrossFitters everywhere to join in honoring the memory of “JD” by participating in this memorial WOD about a month after his death in 2016.
De Guzman – a 16-year veteran of the force – was shot and killed on July 28, 2016 while he and his partner, SDPD Officer Wade Irwin, were on duty in San Diego’s Southcrest community. De Guzman is survived by his wife and two kids.
7/3/18
CrossFit Allegiance – CrossFit
Reminder: one class tomorrow July 4th at 9:30
Weightlifting
Front Squat
3 Reps @ 80%
1 Rep @ 85%
3 Reps @ 80%
1 Rep @ 90%
3 Reps @ 80%
1 Rep @ 95%
Metcon
Metcon (Time)
21-15-9:
Front Squat (135/95)
KBS (32/24kg)
400 Meter Run
RX
FS (95/65)
KBS (24/16kg)
7/2/18
CrossFit Allegiance – CrossFit
Wednesday July 4th one class, 9:30am Class Only
Weightlifting
Shoulder Press
Barx20
1×4 50%
1×3 60%
1×2 70%
3×3 85%
2×5 75%
Metcon
Detention (AMRAP – Rounds and Reps)
ADV RX
AMRAP 12:
6 Kipping HSPU
9 Deadlifts (225/155)
30 Double Unders
RX
AMRAP 12:
6 Dumbbell Strict Press (50/35)
9 Deadlifts (225/155)
30 Double Unders
Scaled
AMRAP 12:
6 Dumbbell Strict Press (35/25)
9 Deadlifts (155/105)
60 Single Unders
6/30/18
CrossFit Allegiance – CrossFit
Happy Birthday Al Moody, Jason Denis, David Fero!!!
Metcon
Metcon (Time)
Teams of 3, For Time (30 Minute Cap):
3 Rounds:
30 Toes to Bar
30 Burpees
30 Power Snatches
ADV (115/80) RX(95/65) F(65/45)
200/140 Calorie Row
2 Rounds:
30 Toes to Bar
30 Burpees
30 Power Snatches
ADV(135/95) RX(115/80) F(75/55)
200/140 Calorie Row
1 Round:
30 Toes to Bar
30 Burpees
30 Power Snatch
ADV(155/105) RX(135/95) F(95/65)
