WOD
6/7/18
CrossFit Allegiance – CrossFit
Happy Birthday Bernard and Heather!
Metcon
Metcon (Weight)
On the 2:00 x 7 Sets:
30 DU
9 T2B
3 Power Cleans
Build to a heavy triple
ADV RX as written
RX 15 DU
Accessory Work
Metcon (No Measure)
Not For Time:
100 Banded Tricep Pushdowns
50 Banded Pull-Aparts
50 Banded Tricep Pushdowns
50 Banded Pull-Aparts
6/6/18
CrossFit Allegiance – CrossFit
Weightlifting
Push Press
2×5
2×4
2×3
Aim to build throughout all six sets. Finish with a moderate to heavy set of 3.
Metcon
Metcon (Time)
Partner
For Time
3 Rounds:
60/50 Cal Row
50 WB (20/14)
40 DB Hang Clean and Jerks (50/35)
Split reps as needed
6/5/18
CrossFit Allegiance – CrossFit
Weightlifting
Deadlift (Repeat from last week)
5 Reps @ 80%
1 Reps @ 86%
5 Reps @ 83%
1 Reps @ 89%
5 Reps @ 86%
1 Rep @ 92%
Metcon
Metcon (Time)
For Time
4 Rounds:
30 Sit-ups
15 Burpee Box Jumps
200m Run
6/4/18
CrossFit Allegiance – CrossFit
Weightlifting
Metcon
Back Squat (4×4 78% 4×4 82%)
Metcon (Time)
Partner WOD
For Time:
50-40-30-20:
Calorie Row
DB Strict Presses (35’s/20’s)
40 Farmers Carry DB Walking Lunge (35’s/20’s) *after each round*
Split reps as needed.
6/2/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
120 GHD sit-ups
400m Run
40 Jerks 155/105
400m run
10 Rope Climbs
400m Run
30 Thrusters 155/105
Rx 135/95
6/1/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
3 Rounds
800m run
60/50m Row
40 Burpees
20 KBS 32/24kg
5/31/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
For Time:
27-21-15-9:
T2B
After Each Round (including your round of 9):
200m Run
25 Farmers Carry DB Lunges (50/35)
Metcon
Metcon (No Measure)
5 min each station
Station 1 rollout
Station 2 lower body band stretch
Station 3 upper body stretch
5/30/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 9:
15 Hang Cleans (95/65)
30 Double Unders
15 Wallballs (20/14)
Metcon (4 Rounds for reps)
3 Rounds
Min1: 15/10 Calorie Bike
Min2: Rest
Min3: Max Ring Muscle Ups
Min4: Rest
Min5: 30 sec Max HSPU
Min6: Rest
ADV RX as written
RX replace RMU with Max Ring Dips and HSPU with Max Wall – walks
Fitness replace RMU with GHD dips or Box dips and replace HSPU with 95/65 push- press
5/29/18
CrossFit Allegiance – CrossFit
Weightlifting
Deadlift
On the 2:00
5 Repetitions @ 80%
1 Repetition @ 86%
5 Repetitions @ 83%
1 Repetition @ 89%
5 Repetitions @ 86%
1 Repetition @ 92%
Metcon
Jelly Belly (Time)
Partner For Time:
100-80-60-40-20: Sit-Ups
50-40-30-20-10: Calorie Row
20-16-12-8-4: Deadlifts (275/185)
ADV RX as written
RX 225/155
Split reps
5/28/18
CrossFit Allegiance – CrossFit
Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
20/14# vest
