WOD

No WOD available

4/14/18

CrossFit Allegiance – CrossFit

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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

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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

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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

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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

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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

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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

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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!

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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

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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)

4/4/18

CrossFit Allegiance – CrossFit

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Warm-up

Metcon (No Measure)

5 laps around the gym

2 rounds

:15 right side plank

:15 left side plank

:15 plank

10 supermans

-then-

Soldier walks

Quad pulls

Cherry pickers

Butt kicks down and back

High knees down and back

5 Worms

10 Lunges

90/90 stretch

child’s pose

5 jumping squats

-then-

5 Rounds

5 push ups

5 airsquats

15 sit-ups

-then-

Grab a bar

Burgener warmup

Metcon

Metcon (Weight)

MIn 0-1 (1 minute)

10 Clean and jerk 95/65

Min 1-2 (1 minute)

10 T2B

Min 2-3 Rest (1 minute)

Min 3-5 (2 minutes)

8 Clean and jerk 135/95

Min 5-6 (1 minute)

10 T2B

Min 6-7 Rest (1 minute)

Min 7-9 (2 minutes)

6 Clean and jerk 155/105

Min 9-10 (1 minute)

10 T2B

Min 10-11 Rest (1 minute)

Min 11-13 (2 minute)

3 Clean and jerk max Weight across

ADV RX as written

RX 75/55, 95/65, 115/80 and 8 T2B

Measure for this WOD is ADV RX or RX if you get all the reps and do the prescribed Weight and your score is the weight you choose for your last 3 clean and jerks.

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