WOD
5/22/18
CrossFit Allegiance – CrossFit
Happy 50th Lanny! Happy Birthday Kerry and Miller!
Metcon
Metcon (Time)
5 Rounds, On the 4:00:
30 Air Squats
20/14 Calorie Row
10 Lateral Burpees over Rower
Score is slowest round.
Midline
Metcon (No Measure)
4 Giant Sets:
Max Effort L-Sit Hold (Paralletes)
20 Weighted Hip Extensions (35/25)
Rest 1:30 between sets.
5/21/18
CrossFit Allegiance – CrossFit
Weightlifting
Squat Snatch
On the Minute x 9
Minute 1 – 60% x 2
Minute 2 – 65% x 2
Minute 3 – 70% x 2
Repeat cycle for a total 3 times two reps at each %. You can reset between reps.
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1:
Clean and Jerks (115/80)
30 Double Unders After Each Set
ADV RX as written
RX 95/65 and 15 DU
5/19/18
CrossFit Allegiance – CrossFit
Happy Birthday Emily!
Metcon
Metcon (Time)
Partner WOD
For Time:
800 Meter Run
50 Overhead Squats (75/55)
20 Strict Pull-ups
800 Meter Run
50 Thrusters (95/65)
20 Strict Pull-ups
800 Meter Run
50 Front Squats (115/85)
20 Strict Pull-ups
Split reps one person working at a time and run together.
5/18/18
CrossFit Allegiance – CrossFit
Weightlifting
Tempo Front Squat 6 sec (10×1)
6 seconds down 1 second pause at bottom
Metcon (AMRAP – Rounds and Reps)
ADV RX
AMRAP 13:
50 Dumbbell Snatches (50/35)
40 Burpees
30 T2B
20 Kipping HSPU
RX
AMRAP 13:
50 Dumbbell Snatches (50/35)
40 Burpees
30 T2B
20 Hand Release Push-ups
Fitness
AMRAP 13:
50 Dumbbell Snatches (35/25)
40 Burpees
30 T2B
20 Hand Release Push-ups
5/17/18
CrossFit Allegiance – CrossFit
Warm-up
Metcon (1 Rounds for reps)
6 Rounds
1 Minute 10 Pushups
1 Minute Rest
Scaled
5 Pushups in a minute.
12 minute Warm-up
Skill Work
Metcon (No Measure)
EMOMx20
Odd min: Skill 1
Even min: Skill 2
I listed some suggested skill work below or feel free to mix and match and do whatever you need to work on your goals. Talk to your coach about your goals if you need some suggestions.
Gymnastics
Metcon (20 Rounds for reps)
ODD Min: 2 Strict HSPU
Even Min: 3 Kipping
Metcon (20 Rounds for reps)
ODD Min: 3-5 Kipping HSPU
Even Min: 3-5 Strict Pull-ups
Metcon (20 Rounds for reps)
Working on Getting a Pull-up and DU
ODD Minute: 2-3 Negatives
Even Minute: 30 seconds DU
Metcon (20 Rounds for reps)
Working on Butterfly PU and DU OR Butterfly PU and HS-walks
ODD: 3-10 Butterfly PU
Even: 45 sec HS-walks (every 5 ft is a rep) OR 30 sec DU
5/16/18
CrossFit Allegiance – CrossFit
Weightlifting
3-Position Power Clean + Split Jerk (Build to a heavy complex)
Metcon
Metcon (Time)
Partner
3 Rounds:
20 Clean and Jerks (135/95)
800 Meter Row
RX 95/65
Split reps
Extra work if you want an after WOD
Metcon (No Measure)
6 Rounds
10 GHD Sit-Ups
20 AbMat Sit-Ups
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
