WOD

No WOD available

4/20/18

CrossFit Allegiance – CrossFit

Happy Birthday, Catie!

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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

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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)

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