WOD
6/25/18
CrossFit Allegiance – CrossFit
Weightlifting
Shoulder Press
Bar x 20
1×4 50%
1×3 60%
1×2 70%
1×1 75%
3×5 80%
2×8 70%
Metcon
Metcon (Time)
4 Rounds For Time:
400m Run
50 Air Squats
Midline Accessory Work
Metcon (No Measure)
Not For Time:
21-18-15-12-9
Calorie Assault Bike
GHD Sit-Ups
Extra Gymnastics Work
Metcon (Time)
For Time:
ADV RX
30 Ring Muscle-ups
RX
15 Ring MU
6/23/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3, For Time:
800 M Run
6 Rope Climbs
20 Squat Cleans (135/95)
800 M Run
9 Rope Climbs
35 Squat Cleans (135/95)
800 M Run
12 Rope Climbs
50 Squat Cleans (135/95)
Towel pull-ups 3 per rope climb
6/22/18
CrossFit Allegiance – CrossFit
Metcon
“300” (Time)
For Time:
5 C2B
10 DB Push Press
15 sit-ups
5 C2B
10 DB Burpees
15 sit-ups
5 C2B
10 DB Power Cleans
15 sit-ups
5 C2B
10 DB Push-ups
15 sit-ups
5 C2B
10 DB Lunges
15 sit-ups
5 C2B
10 DB Front Squats
15 sit-ups
5 C2B
10 DB Snatches
15 sit-ups
5 C2B
10 DB Deadlifts
15 sit-ups
5 C2B
10 DB Thrusters
15 sit-ups
50/35# DB
6/21/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Team of 3
For Time:
100 Cal Bike
100 Cal Row
400m Farmers Carry (24/16kg)
100 Cal Row
400m Farmers Carry
6/20/18
CrossFit Allegiance – CrossFit
Happy Birthday Bruce Muir!
Weightlifting
3- position Snatch (Warm -up Skill Work)
3-Position Power Snatch
5 Sets:
Set 1 – 50%
Set 2 – 53%
Set 3 – 56%
Set 4 – 59%
Set 5 – 62%
Power Snatch
On the Minute x 7 across…. 1 Heavy Power Snatch
Do not exceed 80%. Aiming to confirm technique from previous work.
Metcon
Metcon (Time)
3 Rounds For Time:
75 DU
50 Air Squats
15 Power Snatches (115/80)
6/19/18
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat
5 Reps @ 75%
1 Rep @ 80%
5 Reps @ 75%
1 Rep @ 85%
5 Reps @ 75%
1 Rep @ 90%
Metcon
Metcon (Time)
For Time:
1 Round of Kelly
2 Rounds of Helen
1 Round of Kelly
Kelly: 400 Meter Run, 30 Box Jumps (24/20), 30 Wallballs (20/14)
Helen: 400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-ups
Extra Gymnastics Work
Metcon (No Measure)
4 Rounds, Not For Time:
1:00 Light Bike
30% of Estimated Max Bar Muscle-Up Set.
6/18/18
CrossFit Allegiance – CrossFit
Happy Birthday Stacey N!
Weightlifting
Shoulder Press
1×20 with the bar
1×4 45%
1×3 60%
1×2 65%
1×1 70%
3×5 75%
Work off of your 1 Rep max from last week and if you did not get one then do so today.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
27/21 Calorie Row
21 Deadlifts (155/105)
15 Barbell Facing Burpees
9 Push Presses (155/105)
RX 135/95
Fitness 95/65
One bar
Extra work if you want an after WOD
Metcon (No Measure)
Not For Time:
45 GHD Sit-Ups
:45 Second L-Sit Hold
30 GHD Sit-Ups
:30 Second L-Sit Hold
15 GHD Sit-Ups
:15 Second L-Sit Hold
L-Sits do not need to be straight – these are total numbers that we are accumulating towards.
Happy Fathers Day
CrossFit Allegiance – CrossFit
No Open Gym today. Happy Fathers Day!
6/16/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3, For Time (30 Minute Cap):
600m run
60 Box Jump Overs (24/20)
60 Power Cleans (155/105)
60 T2B
60 Push Jerks (155/105)
60 Box Jump Overs (24/20)
600m run
60 Box Jump Overs (24/20)
60 Power Cleans (135/95)
60 T2B
60 Push Jerks (135/95)
60 Box Jump Overs (24/20)
600m run
RX (135/95) (115/85)
6/15/18
CrossFit Allegiance – CrossFit
CrossFit Kids is now offered Tuesday – Friday at 9:30am and Tuesday – Thursday at 4pm.
Celebrate 4th of July at the lake! Family friendly. 1pm – ? Please bring a dish to share (odd house number-side dish, even house number-dessert). We’ll provide the main course and eat between 3pm and 4pm. We will have lily pads in the lake for the kids and plenty of yard games for all, plus fireworks at dusk. BYOB and your own lawn chairs. 2654 Cherry Lane. Denver.
Please RSVP to jasonrleach@hotmail.com by 6/22.
Hope you can join us!!
Weightlifting
Front Squat (Build to heavy set of 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
15-12-9:
KBS (32/24kg)
Front Squat (155/105)
Calorie Row
Rest 5 Minutes
AMRAP 5:
15-12-9:
KBS (32/24kg)
Front Squat (135/95)
Calorie Row
RX FS (135/95) (115/80)
