WOD
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
4/14/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
5 Rounds:
400 Meter Run
30 OHS (95/65)
RX (65/45)
Fitness
5 Rounds
400m run
40 Single arm Lunges (you choose the weight)
*each partner does 10 Lunges/arm
Run together and split reps
4/13/18
CrossFit Allegiance – CrossFit
Warm-up
Metcon (No Measure)
Partner up
2 Rounds
A: bar work
5 high pulls
5 RDLs
5 Cleans
5 front squats
5 Jerks
5 tall Cleans
B:
20 mountain climbers
10 soldier walks/leg
10 quad pull toe touch
-then switch-
Weightlifting
Power Clean + Hang Squat Clean + Squat Clean
On the Minute x 16 (4 Rounds):
Minute 1 – 3 Power Cleans
Minute 2 – 2 Hang Squat Cleans
Minute 3 – 1 Squat Clean
Minute 4 – Rest
Same weight across
Metcon
Metcon (Time)
Team of 3
135 Calorie Bike
135 Burpees
135 Calorie Row
135 Hang Clean and Jerks (95/65)
*One person working at a time
ADV RX as written
RX. 75/55
Optional Extra Strength Work
Front Squat + Push Jerk + Split Jerk (5 Sets of the Complex)
3 Front Squats + 2 Push Jerks + 1 Split Jerk
4/12/18
CrossFit Allegiance – CrossFit
Anyone interested in doing Battle of Mint Hill? If so click on the link below for details.
http://www.unbrokenseries.com/minthill
Warm-up
Metcon (No Measure)
400m run
Then partner up for:
3 Rounds
Partner A
10 Jumping jacks
10 arm circles
10 KB single arm shoulder press 5/arm
10 Single leg DL 5/leg
Partner B
10 hallow rocks
10 supermans
10 push-ups
10 Air squats
Metcon
Meter Maid (Time)
For Time:
200 Meter Run
27 Wallballs (20/14)
27 Box Jumps (24/20)
200 Meter Run
21 Wallballs (20/14)
21 Box Jumps (24/20)
200 Meter Run
15 Wallballs (20/14)
15 Box Jumps (24/20)
200 Meter Run
9 Wallballs (20/14)
9 Box Jumps (24/20)
200 Meter Run
4/11/18
CrossFit Allegiance – CrossFit
Warm-up
Metcon (No Measure)
Partner Warm up
Partner A rows while partner B does 5 Air Squats, 5 RDLs, 5 GM, 10 Cherry pickers then Switch
500m Row
300m Row
500m Row
Weightlifting
Deadlift (Build to a Heavy Set of 5)
Metcon
Detention (AMRAP – Rounds and Reps)
ADV RX
AMRAP 12:
6 Kipping HSPU
9 Deadlifts (225/155)
30 Double Unders
RX
AMRAP 12:
6 Dumbbell Strict Press (50/35)
9 Deadlifts (225/155)
30 Double Unders
Scaled
AMRAP 12:
6 Dumbbell Strict Press (35/25)
9 Deadlifts (155/105)
60 Single Unders
4/10/18
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat
Heavy Set at Each, Climbing:
5-4-3-2-1
Complete each set on the 3:00
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 4:
21/15 Calorie Row
21 T2B
21 Front Squats (115/80)
rest 4 minutes
AMRAP 4:
15/12 Calorie Row
15 T2B
15 Front Squats (135/95)
rest 4 minutes
AMRAP 4:
9/6 Calorie Row
9 T2B
9 Front Squats (155/105)
ADV RX as written
RX
(65/45)
(75/55)
(95/65)
4/9/18
CrossFit Allegiance – CrossFit
Opportunity is missed by most people because it’s dressed in overalls and looks like work.
-Thomas Edison
Warm-up
Metcon (No Measure)
Partner up on a rower
3 Rounds EMOM
Odd Min – 10/8 Calorie Row
Even Min – 10 Sit-ups
-Then-
Soldier Walks
Knee tucks
Butt Kicks
Hip Stretch
Cherry pickers
10 Slow Air Squats
Weightlifting
Power Snatch + Hang Squat Snatch + Squat Snatch
On the Minute x 12 (3 Rounds):
Minute 1 – 3 Power Snatches
Minute 2 – 2 Hang Squat Snatches
Minute 3 – 1 Squat Snatch
Minute 4 – Rest
Same weight across
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Metcon (AMRAP – Rounds and Reps)
Alternate option
AMRAP 6:
6 Power Snatches (95/65)
18 Bar Hop Overs
4/7/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
5 Rounds
7 Power Cleans (135/95)
7 Burpees
200 Meter Row
Each partner does 5 Rounds.
Partner A does one round while partner B rests, then switch.
4/6/18
CrossFit Allegiance – CrossFit
Happy belated Birthday Marcio!
Metcon
Metcon (Time)
Partner WOD
1 mile run
600 DU
180 Wallballs
Run together and split reps in any order you want.
Your coaches will tell you what the 1 mile run is.
Congrats to Amy for finishing 3rd in Scaled Mid Atlantic region out of 52 teachers age 40-44 AND 21 in the WORLD out of 473 teachers.
4/5/18
CrossFit Allegiance – CrossFit
Accessory Work
Metcon (No Measure)
1) 3×8 per leg Bulgarian Split Squat (with or without DB at your sides, you choose)
2) 3×8 Seated Dumbbell Press
3) 3×1-8 depending on ability L-sit strict pull-ups
Exercises 1&2 can be done on 20″ box jump
Metcon
Metcon (Time)
3 Rounds
500 m Row
15 Deadlifts (50% of 1 rep max)
