WOD
6/14/17
CrossFit Allegiance – CrossFit
Warm-up
Warm-up (No Measure)
200m jog 1 lap around the building
Butt Kicks
Soldier walks
Quad pull – Toe Touch
2 Rounds:
10 Reverse Lunges w/ Rotation
10 Lateral Lunges 5/ side
10 lateral leg swings 5/side
10 single arm Russian KBS 5/arm
Weightlifting
Back Squat (95% 1×1)
60%/2
70%/2
75%/2
80%/2
85%/2
90%/1
95%/1
Metcon
Metcon (Time)
21-15-9:
Snatches, 135/95
GHDSU
Directly into:
18-12-6:
Jerks, 135/95
Bar Muscle-ups
Directly into:
15 – 12 – 6:
Bar Facing Burpees
T2B
ADV RX as written
RX Pull-ups 115/75
6/13/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (3 Rounds for reps)
AMRAP 4:
27 Hang Cleans (135/95)
27 Wallballs (20/14#)
27 Calorie Row
Rest 4:00
AMRAP 4:
21 Hang Cleans (135/95)
21 Wallballs (20/14#)
21 Calorie Row
Rest 4:00
AMRAP 4:
15 Hang Cleans (135/95)
15 Wallballs
15 Calorie Row
Metcon (10 Rounds for reps)
EMOMx20:
Odd: 6-10 Power Cleans (155/105)
Even: 6-10 Strict Press 85/115 (off the rack)
ADV RX as written
RX PC (135/95) SP (95/65)
6/12/17
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat
60% 1×2
70% 1×2
75% 1×2
80% 1×2
85% 1×2
90% 2×1
Metcon
Metcon (Time)
Partner WOD
4 Rounds:
36/24 Calorie Row
30 Box Jump Overs (24/20″)
24 T2B
18 DB Front Squats (50’s/35’s)
ADV RX as written
RX FS (35/20#)
6/10/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 24
Team of 3:
75 DU
30 Push-press 75/55
30 T2B
30 Front Squats 75/55
6/9/17
CrossFit Allegiance – CrossFit
Workout is at our new location today. 615N HWY 16, 3 doors down from Dunkin’ Donuts (the green awning).
Our members are by far the best. Everybody pitched in with the move. We can’t thank you enough for always being awesome!
Weightlifting
Back Squat (95%1×1)
60%/2
70%/2
75%/2
80%/2
85%/2
90%/1
95%/1
Please use safety racks
Metcon
Metcon (Time)
4 round:
12/9 cal row
12 cleans 115/85
12 pull-ups
ADV RX as written
RX 95/70
6/8/17
CrossFit Allegiance – CrossFit
Core work
Metcon (AMRAP – Reps)
Tabata
sit-ups
Hollow Rock
Metcon
Metcon (Time)
Partner WOD
40-30-20
KB DL 24/16kg
Ring pullupes
Scaled KB DL 16/12kg
Scaled Pullups = RR
6/7/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Reps)
Partner WOD
0:00-10:00:
1 Mile Run
(Partner A runs 400 then partner B runs 400) Repeat to total 1 mile
Max HSPU in remaining time
10:00-13:00:
Rest
13:00-20:00:
800 Meter Run (Partner A runs 400 than B runs 400)
Max Lunges in remaining time
20:00-23:00:
Rest
23:00-27:00:
400 Meter Run Partner A runs 200 then B 200)
Max Burpees in remaining time
One person working
6/6/17
CrossFit Allegiance – CrossFit
Strength
Metcon (AMRAP – Reps)
Tabata push-ups
20 seconds on 10 seconds off for 8 rounds
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
AMRAP x 20
20 Wallballs 20/14
20 Burpee Box Jump (24/20″)
20 Toes-to-Ring
20 DB Front Squats (50’s/35’s)
6/5/17
CrossFit Allegiance – CrossFit
We are really sorry for the inconvenience of the gym and the move. We will do our best to have everything set up and back to normal asap. We can’t thank everyone enough for all the help. We have such an amazing community.
Weightlifting
Metcon (Weight)
EMOM x 8 Min
6 DB thrusters
You choose the weight
Metcon
Metcon (10 Rounds for reps)
EMOMx20
Odd: 15 Wallballs (20/14)
Even: 12 DB Snatches 50/35#
Each round is worth 27 reps
6/2/17
CrossFit Allegiance – CrossFit
We will be moving this Saturday. If anyone can help please do. We will continue to worout at our current location until 6/9, next Friday.
Our first WOD in our new place will be Saturday June 10th.
Please clean your stuff out of the lockers before Saturday.
Weightlifting
Clean and Jerk (75% 3×2)
Clean & Jerk
60%/2
65%/2
70%/2
75% 3×2
Metcon
Metcon (Time)
Partner WOD
4RFT:
40/30 Cal Row
12 Burpee Box Jumps (30/24″)
6 Cleans (175/125)
ADV RX as written
RX Burpee BJ (24/20″) and 155/105
