WOD
8/4/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
ADV RX
Team of 3
4 Rounds For Time:
400 Meter Run
60 C2B
60 Kipping HSPU
120 Sit-ups
150 Air Squats
RX
4 Rounds:
400 Meter Run
60 Pull-Ups
90 Pushups
120 Sit-Ups
150 Air Squats
Run together and split reps
8/3/18
CrossFit Allegiance – CrossFit
Happy Birthday Jenn W!
Join us for a “CrossFit Games Get Together” today Friday August 3rd at CFA. We will have it playing from 4pm on.
Weightlifting
Power Clean + 2 Front Squats + Jerk (Building to a heavy complex)
EMOM 7:
Power Clean + 2 Front Squats + Jerk
Wise Men (3 Rounds for reps)
“Wise Men”
AMRAP 3:
Macho Man (135/95#)
Rest 3:00
AMRAP 3:
Macho Man (155/105#)
Rest 3:00
AMRAP 3:
Macho Man (185/135#)
*1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks
8/2/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
Team of 3-4
Cash-in 150 Cal Bike
AMRAP x 25
200 M KB Carry (1 Front Rack, 1 Overhead) 16/12kg
200 Meter Sled Push 90#
60 Weighted Sit-Ups 40/30
200m KB carry is around the building. Switch on the KB carry however needed.
More than 1 person can push the sled at the same time if needed.
Please try to NOt Park on the side of the building. You can park in the back or the front.
8/1/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
For Time:
3 Rounds:
14 Squat Snatches (95/65)
14 Chest to Bar Pull-ups
14 Box Jumps Overs (24/20)
100/70 Calorie Row
3 Rounds:
14 Squat Snatches (95/65)
14 Chest to Bar Pull-ups
14 Box Jumps Overs (24/20)
100/70 Calorie Row
3 Rounds:
14 Squat Snatches (95/65)
14 Chest to Bar Pull-ups
14 Box Jumps Overs (24/20)
RX 75/55 and pullups
Women’s RX push-up challenge winner
7/31/18
CrossFit Allegiance – CrossFit
Happy Birthday Maria!
Weightlifting
Deadlift (Build to heavy set of 8 TNG)
Metcon
Napalm (Time)
2 Rounds For Time:
10 Bar Muscle-ups
20 Bar-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (30/20)
7/30/18
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (Build to a heavy set of 10)
Metcon
Foul Shot (Time)
Partner WOD
3 Rounds For Time:
800 Meter Run
60 Calorie Row
60 Alternating DB Snatches (50/35)
Split Reps and Calories, Run together.
If partner is not running then scaled for the run is Bike 50 Calories in place of 800m
7/28/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Reps)
Team of 3:
7min AMRAP:
100/70 Cal Row
Max Clean and Jerks 135/95
-Rest 3 Min-
6min AMRAP
75/50 Cal Row
Max Snatches 115/80
-Rest 3 Min-
5min AMRAP
50/30 Cal Row
Max Thrusters 95/65
Score is reps on the bar for all 3 movements
5/27/18
CrossFit Allegiance – CrossFit
Tempo Front Squat (6×2, climbing )
5 Second Negative, 2 Second Pause in bottom.
Weightlifting
Metcon
Cement Mixer (7 Rounds for reps)
7 rounds, On the 3:00:
400m Run
12 Toes to Bar
7/26/18
CrossFit Allegiance – CrossFit
Happy Birthday Dane V!
Metcon
Metcon (Time)
5 Rounds:
15 Wallballs (20/14)
10-8-6-4-2 Strict Pull-ups
Strength
Hold each stretch for 30-40 seconds and repeat 3-4 times.
7/25/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
10 Rounds (5 Rounds each – You go, I go)
15/10 Cal Bike
100m Sprint
Metcon (AMRAP – Rounds and Reps)
Partner WOD
AMRAP x 8
3 Deadlifts 215/155
3 HSPU
50 DU
6 Deadlifts
6 HSPU
50 DU
9 Deadlifts
9 HSPU
50 DU
12-15-18,……
***Rotate and split reps however you wish for 8 min
Scaled: Hand release Push-ups and 1-1 singles DL 155/105
1 full round ends on the completed Jump rope reps
