WOD
8/31/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
3 person team
For Time:
400 Meter Run
3 Rounds: 30 Deadlifts, 25 Hang Cleans, 20 Push Jerks (135/95)
400 Meter Run
2 Rounds: 30 Deadlifts, 25 Hang Cleans, 20 Push Jerks (135/95)
400 Meter Run
1 Round: 30 Deadlifts, 25 Hang Cleans, 20 Push Jerks (135/95)
RX 115/75
8/31/18
CrossFit Allegiance – CrossFit
Strength
Snatch
9 min EMOM of:
EMOM x 3 min
– 3 Hang Snatches, climbing
EMOM x 3
– 2 Hang Snatches, climbing
EMOM x 3 min
– 1 Hang Snatch
Build throughout, finishing with a heavy single in the final minute of the EMOM.
Metcon (No Measure)
4 Rounds:
500 Meter Row at 2k Pace
21 GHD Sit-ups
Rest 1:30 Between Rounds
You can do this in place of snatch or both for extra work after the WOD.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
12 Barbell Facing Burpees
9 Power Snatches (115/80)
6 Bar Muscle-ups
RX
Power snatch 95/65
C2B
8/30/18
CrossFit Allegiance – CrossFit
Happy Birthday Josh R!
Metcon
Annie on the Run (Time)
100 DU
50 Sit-ups
200m Run
80 DU
40 Sit-ups
200m Run
60 DU
30 Sit-ups
200m Run
40 DU
20 Sit-ups
200m Run
20 DU
10 Sit-ups
200m Run
Singles 1 to 1
8/29/18
CrossFit Allegiance – CrossFit
Weightlifting
Deadlift (8×2 climbing EMOM)
Metcon
Metcon (3 Rounds for reps)
ADV RX
3 Rounds
Min 1: 18/12 Calorie Bike
Min 2: Rest
Min 3: 15 Pistols (alternating)
Min 4: 12 DB Snatches (50/35)
Min 5: 9 T2B
Min 6: 6 Ring Dips
Min 7: Rest
RX
3 Rounds
Min 1: 18/12 Calorie Bike
Min 2: Rest
Min 3: 15 Wallballs (20/14)
Min 4: 12 DB Snatches (50/35)
Min 5: 9 T2B
Min 6: 6 GHD Dips
Min 7: Rest
8/28/18
CrossFit Allegiance – CrossFit
Happy Birthday Maddy!
Weightlifting
Back Squat
6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%
6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%
6 Reps @ 78%
4 Reps @ 83%
2 Reps @ 88%
Metcon
2k Row (Time)
Max Effort 2k Row
Skill Work
Behind The Neck Jerk (6×2 (95/65#) at most)
1 Jerk behind to neck into 1 Jerk infront
*Off the rack
8/27/18
CrossFit Allegiance – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
15 Air Squats with a 10-15# plate out in front
15 Reverse Lunges (no plate)
:30 sec Clam shell Side Plank on both sides
15 Single leg bridges
-then-
Barbell warm-up
Weightlifting
Jerk (10×3 add 5-10# from last week (which was 65%))
*Off the rack, Push or Split
Metcon
Metcon (Time)
5 Rounds For Time:
5 Ring Muscle-ups
15 Thrusters (75/55)
RX 45/35 and Pull-ups
8/25/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Team of 3 For Time:
100 HSPU
100 Cleans 155/105
-then-
5 Rounds
60/45 Cal Row
30 Burpees
150 DU
RX 135/95
8/24/18
CrossFit Allegiance – CrossFit
Happy 40th Jennifer T!
Weightlifting
Overhead Squat
Pausing Overhead Squat
Build to a Heavy Set of 2
Pause for 3 seconds in the bottom of each repetition.
Off the rack
Metcon
Metcon (Time)
4 Rounds For Time:
16/12 Cal Row
10 T2B
10 Single arm Overhead Dumbell Lunge 50/35 (5/leg)
Metcon (Time)
4 Rounds For Time:
16/12 Cal Row
10 T2B
10 Single arm Overhead Dumbell Lunge 50/35 (5/leg)
8/23/18
CrossFit Allegiance – CrossFit
Happy Birthday Karina and Todd M!
Metcon
Metcon (Time)
ADV RX (D-Ball 60/40)
Partner WOD
4 Rounds:
400m Run with D-ball
20 D-ball shoulder toss
30 Walking lunges with D-ball on shoulder
20 AbMat sit-ups with D-ball
RX (D-ball 40/30)
8/22/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (3 Rounds for reps)
ADV RX
3 Rounds
MIn 1: 15 Deadlifts (225/155)
Rest 1 min
Min 2: 10 C2B
Rest 1 min
MIn 3: 18/12 Cal Bike
Rest 1 min
Min 4: 18/12 Cal Row
Rest 1 Min
RX 155/105 and Pull-ups
