WOD
6/19/18
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat
5 Reps @ 75%
1 Rep @ 80%
5 Reps @ 75%
1 Rep @ 85%
5 Reps @ 75%
1 Rep @ 90%
Metcon
Metcon (Time)
For Time:
1 Round of Kelly
2 Rounds of Helen
1 Round of Kelly
Kelly: 400 Meter Run, 30 Box Jumps (24/20), 30 Wallballs (20/14)
Helen: 400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-ups
Extra Gymnastics Work
Metcon (No Measure)
4 Rounds, Not For Time:
1:00 Light Bike
30% of Estimated Max Bar Muscle-Up Set.
6/18/18
CrossFit Allegiance – CrossFit
Happy Birthday Stacey N!
Weightlifting
Shoulder Press
1×20 with the bar
1×4 45%
1×3 60%
1×2 65%
1×1 70%
3×5 75%
Work off of your 1 Rep max from last week and if you did not get one then do so today.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
27/21 Calorie Row
21 Deadlifts (155/105)
15 Barbell Facing Burpees
9 Push Presses (155/105)
RX 135/95
Fitness 95/65
One bar
Extra work if you want an after WOD
Metcon (No Measure)
Not For Time:
45 GHD Sit-Ups
:45 Second L-Sit Hold
30 GHD Sit-Ups
:30 Second L-Sit Hold
15 GHD Sit-Ups
:15 Second L-Sit Hold
L-Sits do not need to be straight – these are total numbers that we are accumulating towards.
Happy Fathers Day
CrossFit Allegiance – CrossFit
No Open Gym today. Happy Fathers Day!
6/16/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3, For Time (30 Minute Cap):
600m run
60 Box Jump Overs (24/20)
60 Power Cleans (155/105)
60 T2B
60 Push Jerks (155/105)
60 Box Jump Overs (24/20)
600m run
60 Box Jump Overs (24/20)
60 Power Cleans (135/95)
60 T2B
60 Push Jerks (135/95)
60 Box Jump Overs (24/20)
600m run
RX (135/95) (115/85)
6/15/18
CrossFit Allegiance – CrossFit
CrossFit Kids is now offered Tuesday – Friday at 9:30am and Tuesday – Thursday at 4pm.
Celebrate 4th of July at the lake! Family friendly. 1pm – ? Please bring a dish to share (odd house number-side dish, even house number-dessert). We’ll provide the main course and eat between 3pm and 4pm. We will have lily pads in the lake for the kids and plenty of yard games for all, plus fireworks at dusk. BYOB and your own lawn chairs. 2654 Cherry Lane. Denver.
Please RSVP to jasonrleach@hotmail.com by 6/22.
Hope you can join us!!
Weightlifting
Front Squat (Build to heavy set of 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
15-12-9:
KBS (32/24kg)
Front Squat (155/105)
Calorie Row
Rest 5 Minutes
AMRAP 5:
15-12-9:
KBS (32/24kg)
Front Squat (135/95)
Calorie Row
RX FS (135/95) (115/80)
6/14/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
For Time:
100 Double Unders
10 Ring Muscle-Ups
80 Double Unders
8 Ring Muscle-Ups
60 Double Unders
6 Ring Muscle-Ups
40 Double Unders
4 Ring Muscle-Ups
20 Double Unders
2 Ring Muscle-Ups
RX C2B
Strength
Lateral Raises (4×12)
25/15# DB
6/13/18
CrossFit Allegiance – CrossFit
Weightlifting
Minutes 0-5: Romanian Deadlift (Build to Moderate Set of 5)
Minutes 5-10: Sumo Deadlift (Build to a Moderate Set of 3)
Minutes 10-15: Conventional Deadlift (Build to a Heavy Set of 1)
After each deadlift set, complete 1 set of Strict Handstand Push-ups, at 25% of your best set.
OR Kipping or 2 Wall walks or 5 DB incline press
Romanian Dead Lifts (Build to moderate set of 5 TnG)
Sumo Deadlift (Builed to moderate set of 3)
Deadlift (Build to heavy 1)
Metcon
Metcon (4 Rounds for reps)
4 Rounds:
1 min: 30 Walking Lunges
1 min Rest
1 min: 15 Deadlifts (185/135)
1 min Rest
1 min: 15/10 Cal Bike
1 min Rest
RX DL 155/105
6/12/18
CrossFit Allegiance – CrossFit
Weightlifting
Clean Technique (7 sets)
Clean Pull
Hang Squat Clean
Push Press
Squat Clean Thruster
Build to moderate load. Rest no more than 1 minute
Metcon (AMRAP – Rounds)
AMRAP 18:
200 Meter Run
16/12 Calorie Row
12 Chest to Bar Pull-Ups
8 Dumbbell Snatches (50/35)
Midline
Metcon (No Measure)
5 Sets:
2 Minute Light Bike (Recovery Pace)
20 GHD Sit-Ups
6/11/18
CrossFit Allegiance – CrossFit
RX Weightlifting
Shoulder Press (1RM)
Warm up
1×5 50%
1×3 60%
1×2 70%
1×1 80%
1×1 90%
1×1 95%
1×1 100%
Metcon
Metcon (Time)
For Time:
21 Lateral Barbell Burpees
21 Power Cleans (135/95)
15 Lateral Barbell Burpees
15 Hang Squat Cleans (135/95)
9 Lateral Barbell Burpees
9 Thrusters (135/95)
RX 115/75
6/9/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner
For Time:
800 Meter Run
50 Squat Cleans (115/85)
800 Meter Run
50 Strict Pull-Ups
*Split Reps run together
RX 95/65
Skill Work
Metcon (No Measure)
6 Rounds
9/6 ring dips
25′ HSW
