WOD
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
4/26/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
10 Clusters (155/105)
ADV RX as Written
RX 135/95
Fitness 95/65
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
