WOD
4/21/18
CrossFit Allegiance – CrossFit
Happy Birthday Lilly, Jackie and Eli!!! FYI Cambell is going at 4pm today.
Metcon
Metcon (Time)
Partner WOD
800m Run
30 Clean and Jerks (115/80)
30 T2B
400m Run
30 Snatches (95/65)
30 sit-ups
200m Run
30 Thrusters (75/55)
30 C2B
Run together and split reps
4/16/18
CrossFit Allegiance – CrossFit
Happy Birthday Amanda V!
Today I will do what others won’t so tomorrow I can do what others can’t.
-Jerry Rice
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
Build to a heavy single for the day, but not a max.
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Midline Accessory Work
Metcon (AMRAP – Reps)
Alternating EMOM x 16:
Odd Minutes – 10 Burpee Box Jump Overs (24/20)
Even Minutes – :30 Seconds Max T2B
T2B Window is from the 0:00-0:30
4/18/18
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.
Weightlifting
Back Squat
10 Reps @ 70%
8 Reps @ 73%
6 Reps @ 77%
4 Reps @ 81%
2 Reps @ 86%
Rest 2:00 between sets.
Extra work if you want an after WOD
Metcon (7 Rounds for reps)
Alternating On the Minute x 14 (7 Rounds):
Odd – 15/12 Calorie Bike
Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14)
4/19/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Reps)
Five minutes at each station:
Teams of 4-5
5 Minutes at Each Station:
Sled Push 90/45
Calorie Bike
D-Ball Clean 60/40
ADV RX as written
RX D-ball 30/20
4/17/18
CrossFit Allegiance – CrossFit
Happy Birthday Alyson D!
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Accessory Work
Metcon (No Measure)
3 Giant Sets:
10 Dumbbell Bench Press
15 Romanian Deadlifts
20 Close Grip Pushups
25 Weighted Hip Extensions (25/15#)
Rest 2:00
4/20/18
CrossFit Allegiance – CrossFit
Happy Birthday, Catie!
Weightlifting
Deadlift (1×2)
Build to a Heavy Set of 2
Followed By…
Deadlift (3 x 7 @ 80% of the above load.)
Metcon
Belt Buckle (Time)
For Time:
1,000 Meter Row
30 Deadlifts (225/155)
50 Barbell-Facing Burpees
ADV RX as written
RX 185/125
4/14/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
5 Rounds:
400 Meter Run
30 OHS (95/65)
RX (65/45)
Fitness
5 Rounds
400m run
40 Single arm Lunges (you choose the weight)
*each partner does 10 Lunges/arm
Run together and split reps
4/13/18
CrossFit Allegiance – CrossFit
Warm-up
Metcon (No Measure)
Partner up
2 Rounds
A: bar work
5 high pulls
5 RDLs
5 Cleans
5 front squats
5 Jerks
5 tall Cleans
B:
20 mountain climbers
10 soldier walks/leg
10 quad pull toe touch
-then switch-
Weightlifting
Power Clean + Hang Squat Clean + Squat Clean
On the Minute x 16 (4 Rounds):
Minute 1 – 3 Power Cleans
Minute 2 – 2 Hang Squat Cleans
Minute 3 – 1 Squat Clean
Minute 4 – Rest
Same weight across
Metcon
Metcon (Time)
Team of 3
135 Calorie Bike
135 Burpees
135 Calorie Row
135 Hang Clean and Jerks (95/65)
*One person working at a time
ADV RX as written
RX. 75/55
Optional Extra Strength Work
Front Squat + Push Jerk + Split Jerk (5 Sets of the Complex)
3 Front Squats + 2 Push Jerks + 1 Split Jerk
4/12/18
CrossFit Allegiance – CrossFit
Anyone interested in doing Battle of Mint Hill? If so click on the link below for details.
http://www.unbrokenseries.com/minthill
Warm-up
Metcon (No Measure)
400m run
Then partner up for:
3 Rounds
Partner A
10 Jumping jacks
10 arm circles
10 KB single arm shoulder press 5/arm
10 Single leg DL 5/leg
Partner B
10 hallow rocks
10 supermans
10 push-ups
10 Air squats
Metcon
Meter Maid (Time)
For Time:
200 Meter Run
27 Wallballs (20/14)
27 Box Jumps (24/20)
200 Meter Run
21 Wallballs (20/14)
21 Box Jumps (24/20)
200 Meter Run
15 Wallballs (20/14)
15 Box Jumps (24/20)
200 Meter Run
9 Wallballs (20/14)
9 Box Jumps (24/20)
200 Meter Run
4/11/18
CrossFit Allegiance – CrossFit
Warm-up
Metcon (No Measure)
Partner Warm up
Partner A rows while partner B does 5 Air Squats, 5 RDLs, 5 GM, 10 Cherry pickers then Switch
500m Row
300m Row
500m Row
Weightlifting
Deadlift (Build to a Heavy Set of 5)
Metcon
Detention (AMRAP – Rounds and Reps)
ADV RX
AMRAP 12:
6 Kipping HSPU
9 Deadlifts (225/155)
30 Double Unders
RX
AMRAP 12:
6 Dumbbell Strict Press (50/35)
9 Deadlifts (225/155)
30 Double Unders
Scaled
AMRAP 12:
6 Dumbbell Strict Press (35/25)
9 Deadlifts (155/105)
60 Single Unders
