WOD
5/4/18
CrossFit Allegiance – CrossFit
Warm-up
Metcon (No Measure)
200 m run
10 KBS
5 single leg DL/leg
Soldier walks
Quad pull
Butt kicks
Cherry pickers
5# plate raises
PVC pass thrus
5 PVC OHS
Bar work
Repeat 3 times:
1 snatch high pull
1 snatch
1 Snatch grip press behind head
1 GM
1 OHS
1 Snatch balance
Weightlifting
Overhead Squat (Build to a Heavy Double off the rack)
Snatch Balance (Build to a heavy single)
TKO (Time)
For Time:
50/35 Calorie Bike
27 C2B
21 Snatches (115/80)
15 OHS (135/95)
9 Squat Snatches (155/105)
Single Bar, Change Weights.
RX
Pull-ups
Snatch 75/55
OHS 95/65
Squat Snatch 115/75
5/3/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 2
8 Rounds:
400 Meter Row
200 Meter D-ball Run (65/40)
*Four Rounds Each. Switch After Full Rounds.
RX 40/20
Extra work if you want an after WOD
Metcon (AMRAP – Reps)
3 Giant Sets:
10 Barbell Good Mornings
Max Strict Ring Dips
Athlete’s choice on barbell loading, and can build through the three sets. Rest 2:00 between efforts.
Log ring dip reps
5/2/18
CrossFit Allegiance – CrossFit
Sometimes when you’re in a dark place you think you’ve been buried, but you’ve actually been planted.
-unknown
Metcon
Metcon (Time)
5 Rounds:
30/21 Calorie Row
Rest 1:00 between. Score is slowest round.
Under the Lights (AMRAP – Reps)
AMRAP x 8min:
3 Thrusters (95/65)
3 T2B
6 Thrusters (95/65)
6 T2B
9 Thrusters (95/65)
9 T2B
ADV RX as written
RX 75/55
5/1/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
ADV RX
AMRAP 7:
3 Bar Muscle-Ups
5 Strict Handstand Push-ups
RX
3 Bar MU
8 Kipping HSPU
Fitness
5 C2B
10 Strict presses 75/55
Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 600 Meter Run
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:
Buy-In: 400 Meter Run
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:
Buy-In: 200 Meter Run
6 Deadlifts (275/185)
6 Lateral Barbell Burpees
RX
R1(155/115) R2(185/135 ) R3(225/155)
4/30/18
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
10 Reps @ 72%
8 Reps @ 77%
6 Reps @ 81%
4 Reps @ 85%
2 Reps @ 90%
Rest 2:00 between sets.
Spin Doctor (AMRAP – Rounds and Reps)
AMRAP 16:
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
15 Kettlebell Swings (25/16kg)
4/28/18
CrossFit Allegiance – CrossFit
Metcon (Time)
Teams of 3
For Time:
Adv RX
100/75 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (75/55)
100 Thrusters (75/55)
100 Chest to Bar Pull-ups
100 Thrusters (75/55)
100 Power Snatches (75/55)
100 Box Jump Overs (24/20)
100/75 Calorie Row
RX
Teams of 3
For Time:
100/75 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (75/55)
100 Thrusters (75/55)
100 Pull-ups
100 Thrusters (75/55)
100 Power Snatches (75/55)
100 Box Jump Overs (24/20)
100/75 Calorie Row
FITNESS
Teams of 3
For Time:
100/75 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (65/45)
100 Thrusters (65/45)
100 Pull-ups
100 Thrusters (65/45)
100 Power Snatches (65/45)
100 Box Jump Overs (24/20)
100/75 Calorie Rowi
4/23/18
CrossFit Allegiance – CrossFit
It’s not what you look at that matters, it’s what you see.
-Henry David Thoreau
Weightlifting
Clean and Jerk
On the Minute x 12
Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk
Rounds 6-12: 1 Power Clean and Jerk
Repeat from last week. Build to heavy single, not max, for the day.
Back Squat
10 Reps @ 70%
8 Reps @ 75%
6 Reps @ 79%
4 Reps @ 83%
2 Reps @ 88%
Rest 2 minutes between
Metcon
Metcon (Time)
Partner
2 Rounds For Time:
800 Meter Row
40 Hand Release Push-ups
40 KBs (24/16)
40 Sit-ups
40 Deadlifts (75/55)
40 Air Squats
4/25/18
CrossFit Allegiance – CrossFit
Gymnastics
HSPU/DU (12 Rounds for reps)
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes – 50 DU
Even Minutes – Max Strict Handstand Push-ups
ADV RX as written
RX Kipping HSPU
Fitness DB Press 50/35
Will be repeating same benchmark next week. Modify Double Unders to number you can achieve in 50 Seconds or less.
Metcon
Metcon (Time)
1500 Meter Row
35 Burpees over Rower (Lateral)
50/35 Calorie Bike
35 Burpees over Rower (Lateral)
1500 Meter Row
Extra work if you want an after WOD
Metcon (No Measure)
1 Round, Not for Time:
35 GHD Sit-Ups
1 Minute L-Sit (Accumulated)
35 GHD Sit-Ups
4/27/18
CrossFit Allegiance – CrossFit
Weightlifting
Tempo Front Squat (On the Minute x 10 get 1)
5 seconds to bottom, followed by a 1 second pause at the bottom
Metcon
“Surfer on Acid” (Time)
“Surfer on Acid”
3 RFT:
400m Run
21 Burpees
4/24/18
CrossFit Allegiance – CrossFit
Metcon
Ring of Fire (AMRAP – Reps)
AMRAP 9:
1 Ring Muscle-up
1 Squat Snatch (135/95)
2 Ring Muscle-ups
2 Squat Snatches (135/95)
3 Ring Muscle-ups
3 Squat Snatches (135/95)
Up by (1) rep each round
RX
AMRAP 9:
1 C2B
1 Snatch (95/65)
2 C2B
2 Snatches (95/65)
3 C2B
3 Snatches (95/65)
Up by one rep each round
RX is not a squat snatch
Metcon
Metcon (AMRAP – Reps)
2 Rounds
Max Cal Bike Minutes 0:00 – 5:00
Max Cal Row Minutes 5:00 – 8:00
Max Sit-ups Minutes 8:00 – 10:00
