WOD
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)
4/4/18
CrossFit Allegiance – CrossFit
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.
