WOD
5/29/19
CrossFit Allegiance – CrossFit
Gymnastics
Metcon (Time)
ADV RX
12 Sets for Time:
30% of Max Strict HSPU
RX DB Strict Press 12×5 (55/35)
*Same # or reps just 2 more sets from last week
Weightlifting
Push Jerk
5 Sets of 2:
Pausing Push Jerk
1s Pause in Dip, and Catch
-then-
5 Sets of 1:
Push Jerk
-No pause-
*all off the rack
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
40 DU
20 Dumbbell Hang CJ (50/35)
40 DU
20/15 Calorie Row
DB C&J switch hands every five reps.
5/28/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
Cash-in 100 Cal Bike
-then-
100 AbMat SU, 20 Deadlifts, 200m Farmers Carry
80 AbMat SU, 16 Deadlifts, 200m Farmers Carry
60 AbMat SU, 12 Deadlifts, 200m Farmers Carry
40 AbMat SU, 8 Deadlifts, 200m Farmers Carry
20 AbMat SU, 4 Deadlifts, 200m Farmers Carry
Rx Barbell – 275/185, Farmers Carry 24/16kg
Split reps
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)
