WOD
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
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)
