WOD
5/15/18
CrossFit Allegiance – CrossFit
Weightlifting
Deadlift (Build to Heavy Set of 3)
Metcon
Smooth Criminal (AMRAP – Rounds and Reps)
AMRAP 15:
ADV RX
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)
RX
30 DU
30 Wallballs (20/14)
15 Deadlifts (165/115)
5/14/18
CrossFit Allegiance – CrossFit
Who wants to do yoga on the roof for free and then happy hour to follow. May 31st. Limited spots. Register ASAP
https://www.google.com/amp/s/www.eventbrite.com/e/yoga-on-the-terrace-tickets-45691184563/amp
Weightlifting
Back Squat
10 Reps @ 76%
8 Reps @ 81%
6 Reps @ 85%
4 Reps @ 89%
2 Reps @ 94%
Rest 2-3 minutes between sets.
Back Squat
10 Reps @ 76%
8 Reps @ 81%
6 Reps @ 85%
4 Reps @ 89%
2 Reps @ 94%
Rest 2-3 minutes between sets.
Metcon
Killer B’s (4 Rounds for reps)
ADV RX
AMRAP 3:
18 Burpee Box Jumps (24/20)
18 Overhead Squats (75/55)
Max Calorie Row
rest 3 minutes
AMRAP 3:
15 Burpee Box Jumps (24/20)
15 Overhead Squats (95/65)
Max Calorie Row
rest 3 minutes
AMRAP 3:
12 Burpee Box Jumps (24/20)
12 Overhead Squats (115/80)
Max Calorie Row
rest 3 minutes
AMRAP 3:
9 Burpee Box Jumps (24/20)
9 Overhead Squats (135/95)
Max Calorie Row
RX Weights
18 Overhead Squats (55/35)
15 Overhead Squats (65/45)
12 Overhead Squats (75/55)
9 Overhead Squats (95/65)
Score is Calories on the rower
Welcome to the World Dylan James. Congrats to Katie and Jim!
5/12/18
CrossFit Allegiance – CrossFit
Who wants to do yoga on the roof for free and then happy hour to follow May 31st. Limited spots. Register ASAP
https://www.google.com/amp/s/www.eventbrite.com/e/yoga-on-the-terrace-tickets-45691184563/amp
Metcon
Metcon (Time)
Teams of 3
For Time:
400 M Run
100 Deadlifts (155/105)
400 M Run
80 Hang Cleans (155/105)
400 M Run
60 Front Squats (155/105)
400 M Run
40 Push Jerks (155/105)
400 M Run
20 Clusters (155/105)
Adv RX as written
RX 95/65
5/11/18
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat (10×1 climbing)
10 Sets of 1:
6 Seconds Down
1 Second Pause In Bottom
Metcon
Metcon (AMRAP – Rounds and Reps)
ADV RX
AMRAP 20:
200 Meter Run
20/14 Calorie Row
2 Rounds: 4 Bar MU, 8 Kipping HSPUs, 16 Air Squats
RX
AMRAP 20:
200 Meter Run
20/14 Calorie Row
2 Rounds: Strict Cindy (5 strict Pull-ups, 10 Push-ups, 15 Air Squats)
Midline
Metcon (No Measure)
Not Fot Time:
50-40-30-20-10:
AbMat Sit-Ups
Hip Extensions
5/10/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
80/60 Calorie Bike
60 T2B
80 sit-ups
100 push-ups
Split reps
Gymnastics
Metcon (No Measure)
21-18-15-12-9:
GHD Sit-Ups
After each set – :15 Second L-Sit Hold
5/9/18
CrossFit Allegiance – CrossFit
Weightlifting
Deadlift
Build to a Heavy Set of:
9 Repetitions
7 Repetitions
5 Repetitions
3 Repetitions
Metcon
Power Outage (3 Rounds for reps)
AMRAP 5:
Buy-In: 100 Double Unders
12 Power Cleans (115/80)
4 Burpee Box Jump Overs (24/20)
rest 5 minutes
AMRAP 5:
Buy-In: 100 Double Unders
8 Power Cleans (135/95)
4 Burpee Box Jump Overs (24/20)
rest 5 minutes
AMRAP 5:
Buy-In: 100 Double Unders
4 Power Cleans (155/105)
4 Burpee Box Jump Overs (24/20)
RX
50 DU
75/55, 95/65, 115/80
5/8/18
CrossFit Allegiance – CrossFit
Gymnastics
Metcon (AMRAP – Rounds and Reps)
ADV RX
AMRAP 3:
Max Unbroken Complex Of…
2 Strict Handstand Push-ups + 3 Kipping Handstand Push-ups
Rest 1 Minute
AMRAP 3:
Max Unbroken Complex of…
1 Strict Handstand Push-up + 4 Kipping Handstand Push-ups
Must come off wall after each completed set.
RX
AMRAP 3:
Max Unbroken Complex Of…
2 Strict Press + 3 Push Press 135/95
Rest 1 Minute
AMRAP 3:
Max Unbroken Complex of…
1 Strict Press + 4 Push Press
Must rack after each completed set.
Jerry (Time)
For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
5/7/18
CrossFit Allegiance – CrossFit
Happy Birthday Joe!
Weightlifting
Back Squat
10 Reps @ 74%
8 Reps @ 79%
6 Reps @ 83%
4 Reps @ 87%
2 Reps @ 92%
Rest 2:00 between sets.
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Optional Extra Strength Work
Pausing Snatch DL + Low Hang Squat Snatch + Squat Snatch (On the 1:30 for 7 Sets:)
Build to a moderate, but not a heavy. Pause for 2 seconds at the knee on the Deadlift. Drop bar after low hang squat snatch.
5/5/18
CrossFit Allegiance – CrossFit
Happy Birthday Pam and Myra!
Metcon
Metcon (Time)
3 Rounds:
800 Meter Run
40 Power Cleans (155/105)
Adv RX as written
RX 115/80
Run together and split reps
