WOD
12/3/18
CrossFit Allegiance – CrossFit
Weightlifting
Stamina Squating
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 67% of 1RM Front Squat For Both Lifts
Metcon
Freedom Sauce 2 (AMRAP – Reps)
METCON
AMRAP 3:
21 OHS (95/65#)
21 Over-the-rower Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
18 OHS (115/80#)
18 Over-the-rower Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
15 OHS (135/95#)
15 Over-the-rower Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
12 OHS (155/105#)
12 Over-the-rower Burpees
Max Calorie Row
RX 75/55, 95/65, 115/80 135/95
Scaled 65/45 75/55 95/65 115/80
12/1/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3
2 Rounds (30 Minute Time Cap)
200 Meter Run (Each)
100 Power Snatches (75/55)
200 Meter Run (Each)
100 Box Jump Overs (24/20)
200 Meter Run (Each)
100 Thrusters (75/55)
11/30/18
CrossFit Allegiance – CrossFit
Weightlifting
Stamina Squating
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 79% of 1RM Front Squat For Both Lifts
Metcon
Metcon (Time)
For Time:
30 Clean and Jerks (185/135)
On the Minute: 5 T2B
***T2B Starting at 1 minute not 0.
RX 135/95
Fitness 95/65
Extra work if you want an after WOD
Metcon (Time)
For Time:
21-18-15-12-9
Assault Bike Calories
Rest 1 Minute Between Efforts
11/29/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
2 Rounds For Time
400m Run
30 Pullups
40 Push-ups
50 Air Squats
800m Row
30 Pull-ups
40 Push-ups
50 Air Squats
Scaling options:
Bike 35/24 Calories (per person)
Ring Rows
One rower per team, split reps and run together
11/28/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (3 Rounds for time)
On the 0:00…
15-12-9:
Front Squats (95/65)
Lateral Barbell Burpees
On the 4:00…
12-9-6:
Front Squats (115/80)
Burpee Box Jumps (24/20)
On the 8:00…
9-6-3:
Front Squats (135/95)
Burpee Box Jump Overs (24/20)
RX
R1 75/55
R2 95/65
R3 115/80
If you can’t finish the reps in time given then each rep counts as a second towards your time.
Accessory Work
Metcon (No Measure)
4 Rounds
Min 1: Front Rack KB Walking Lunge (24/16kg) 8 mat lengths
Minute 2: 9 DL (275/185) + Handstand Walk (4 Mat lengths)
Minute 3: 60 Double Unders
Minute 4: Rest
Midline
Metcon (No Measure)
Not for Time:
20 T2B
40 GHD Sit-ups
80 AbMat Sit-ups
11/27/18
CrossFit Allegiance – CrossFit
Metcon
Full Count (Time)
Partner WOD
100 Calorie Bike
-then-
5 Rounds
30 DB Snatches (50/35)
200m Run
36/24 Calorie Row
Split reps/calories and run together
Optional Extra Strength Work
Snatch (10×1 climbing)
Power Snatch
5 Second Pull from Floor to Knee, Fluidly into Power Snatch. 3 Second Pause in Catch Position.
11/26/18
CrossFit Allegiance – CrossFit
Weightlifting
Stamina Squating
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 64% of 1RM Front Squat For Both Lifts
Metcon
Bane JR (Time)
For Time:
30 HSPU
15 Ring Muscle-ups
7 Rounds
3 Cleans (185/135)
3 Front Squats (185/135)
3 Jerks (185/135)
RX 30 HSPU, 30 Pull-ups, Barbell 135/95
11/24/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Team of 3
2400m Row
60 Hang Snatches (95/65)
60 Burpees
15 Ring MU
1200m Row
45 Hang Snatches (95/65)
45 Burpees
15 Ring MU
600m Row
30 Hang Snatches (95/65)
30 Burpees
15 Ring MU
RX
30 Strict Pullups in place of 15 MU
(75/55)
11/23/18
CrossFit Allegiance – CrossFit
Weightlifting
Stamina Squating
Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 76% of 1RM Front Squat For Both Lifts
Smooth Criminal (AMRAP – Rounds and Reps)
AMRAP 15:
ADV RX
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)
RX
30 DU
30 Wallballs (20/14)
15 Deadlifts (165/115)
Happy Thanksgiving
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Team of 4
AMRAPx25min
80 Air Squats
60 Sit-ups
40 T2B
80 Lunges
60 Burpees
40 Push-ups
