WOD
9/15/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Reps)
Teams of 3
AMRAP 25:
40 Chest to Bar Pull-Ups
50 Barbell-Facing Burpees
60 Thrusters
Round 1 – 75/55 (45/35)
Round 2 – 95/65 (65/45)
Round 3 – 115/80 (75/55)
Round 4 – 135/95 (95/65)
Round 5 – 155/105 (AMRAP in time remaining) (115/80)
9/14/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Cash-in: 1000m Row
2 Rounds
800m run
10 Squat Cleans 155/105
10 Jerks 155/105
RX 135/95 Cleans no squat
Optional Extra Strength Work
Deadlift (5×3 climbing)
5 Sets of 3
Regular pull off ground, 5 second negative.
*After each set, complete 25′ Handstand Walk
9/13/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 4-6
3 Rounds:
Station 1: 30/20 Calorie Bike
Station 2: 200m Farmers Carry (32/24kg)
Station 3: 3 Rope Climbs
Station 4: 10 HSPU
RX 24/16kg farmers carry
Each partner is at a station. Follow in order. You can’t move on until the person in front of you finishes. Everyone does 3 Rounds.
9/12/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
30 OHS (95/65)
30 Box Jumps (24/20)
30 T2B
30 Calorie Row
RX
AMRAP 20:
30 DB snatch (50/35)
30 Box Jumps (24/20)
30 T2B
30 Calorie Row
Core work
Metcon (Time)
3 Rounds For Time:
100 Double-Unders
25 GHD Sit-ups
9/11/18
CrossFit Allegiance – CrossFit
Anyone competing in Asheville at Beer City Beat Down or for any spectators below is the hotel several of us are staying at Saturday night after the competition October 6th. Book it ASAP
https://downtowninnandsuites.com
Weightlifting
Back Squat
65% x 9
70% x 9
75% x 9
*After each set, complete 50% of Max Ring Muscle-ups or skill work
Metcon
The September 11 attacks (also referred to as 9/11)were a series of four coordinated terrorist attacks by the Islamic terrorist group al-Qaeda against the United States on the morning of Tuesday, September 11, 2001. The attacks killed 2,996 people, injured over 6,000 others, and caused at least $10 billion in infrastructure and property damage. Additional people died of 9/11-related cancer and respiratory diseases in the months and years following the attacks.
CFA 911 WOD (Time)
Team of 3
25 min AMRAP
Buy-In 2001m Row
100 Power Cleans 135/95
100 Front Squats 135/95
100 Push Jerks 135/95
43 Clusters 135/95
RX 115/80
We are doing 343 barbell reps because there were 343 firefighters who lost their lives.
9/10/18
CrossFit Allegiance – CrossFit
Happy belated birthday to Krissy!
Weightlifting
Jerk (10×3 across 5-10# heavier than last week)
Metcon
Metcon (Time)
3 Rounds For Time:
60 Air Squats
21/15 Calorie Row
15 Hang Cleans (155/105)
RX 135/95
9/8/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
For Time:
50 C2B
40 HSPU
800 M Run
30 Snatches (135/95)
30 Box Jump Overs 24/20″
800 M Run
30 Snatches (135/95)
30 Box Jump Overs 24/20″
800 M Run
50 C2B
40 HSPU
RX 115/80
**Run together and split reps
9/7/18
CrossFit Allegiance – CrossFit
Weightlifting
Deadlift (8×2 climbing EMOM)
Metcon
Metcon (Time)
For Time:
1,000 Meter Row
Directly into…
3 Rounds:
21 Deadlifts (135/95)
15 Barbell-Facing Burpees
9 Push Jerks (135/95)
RX 115/75
9/6/18
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
All Sets completed “On the 3:00”
6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%
6 Reps @ 78%
4 Reps @ 83%
2 Reps @ 88%
6 Reps @ 80%
4 Reps @ 85%
2 Reps @ 90%
Metcon
Metcon (3 Rounds for reps)
3 Rounds:
1 Minute KBS (24/16kg)
1 Minute Rest
1 Minute Reverse Lunges
1 Minute Rest
1 Minute Calorie Bike
1 Minute Rest
9/5/18
CrossFit Allegiance – CrossFit
Weightlifting
Thruster (3-Rep Heavy (From Ground))
Metcon
Flash Flood (Time)
2 Rounds For Time:
400 Meter Run
21 Thrusters (95/65)
RX 75/55
Extra Gymnastics Work
Metcon (No Measure)
5Rounds:
15 GHD Sit-ups
40% Max Ring Muscle-ups
Rest 1 Minute Between Sets
Scaled: Ring MU with a drill or work on Strict Ring PU to your chest.
