WOD

No WOD available

5/2/17

CrossFit Allegiance – CrossFit

View Public Whiteboard

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15:

15 Box Jump Overs (24/20″)

12 Ring Dips

9 Power Cleans (155/105)

ADV RX as written

RX 135/95

Metcon (10 Rounds for reps)

EMOMx20:

Odd: 15/12 cal row

Even: 10 HSPU

ADV RX as written

RX 15/12 cal row and 8 HSPU

5/1/17

CrossFit Allegiance – CrossFit

View Public Whiteboard

Weightlifting

1. Power Snatch

65% 3×3

2. Overhead Squat

65% 3×3

Power Snatch

Overhead Squat

Metcon

Heartbreak Kid ADV (Time)

“Heartbreak Kid”

3 RFT:

10 Front Squats, 155/105 no rack

20 C2B Pull ups

50 Double unders

4/29/17

CrossFit Allegiance – CrossFit

View Public Whiteboard

Metcon

Metcon (Time)

1 Mile Run

21 KB Swings (32/24kg)

21 Goblet Squats (32/24kg)

800 Meter Run

15 KB Swings (32/24kg)

15 Goblet Squats (32/24kg)

400 Meter Run

9 KB Swings (32/24kg)

9 Goblet Squats (32/24kg)

4/28/17

CrossFit Allegiance – CrossFit

Happy Birthday Bob S!

View Public Whiteboard

Weightlifting

Snatch (85% 3×1)

60% x3

70% x 3

75% x 3

80% x 2

85% 3×1

Metcon

Metcon (Time)

For time:

30 Front Rack Lunge 135/95

30 Wallballs (20/14)

30 Thrusters (135/95)

30 Pull-ups

30 Power Cleans (135/95)

30 Ring Dips

ADV RX as written

RX 115/75

4/27/17

CrossFit Allegiance – CrossFit

View Public Whiteboard

Metcon

Partner benchwarmers (Time)

Teams of 3:

3 Rounds:

100 Calorie Row

50 Bench Press (135/95)

400m Team Run

ADV RX as written

RX (115/80)

Scaled Floor Press

4/26/17

CrossFit Allegiance – CrossFit

View Public Whiteboard

Weightlifting

Power Clean + Front Squat (Work up to a heavy single)

Metcon

Masters Qualifier 17.4 (Time)

2 rounds for time:

10 deadlifts, 315/225

20 deficit HSPU 4.5/3″ deficit

30 front squats, 95/65

4/25/17

CrossFit Allegiance – CrossFit

View Public Whiteboard

Metcon

Masters Qualifier 17.1 (2) (AMRAP – Reps)

For time:

100 dumbbell snatches, 50/35

80-calorie row

60 bar facing burpees

40 ring muscle-ups

Time cap: 20 minutes

4/24/17

CrossFit Allegiance – CrossFit

View Public Whiteboard

Weightlifting

Power Snatch + OHS (Work up to a heavy single)

Back Squat (5×5 80%)

Metcon

Masters qualifier 17.3 (Time)

21-15-9

Shoulder to Overhead 135/95

C2B

4/22/17

CrossFit Allegiance – CrossFit

Happy Birthday Johnny B!

View Public Whiteboard

Metcon

Metcon (Time)

Partner WOD

For time:

60 Burpees

60 Calorie Row

30 Wallballs

120 Calorie Row

30 Wallballs

60 Calorie Row

60 Burpees

4/21/17

CrossFit Allegiance – CrossFit

Happy Birthday Eli and Lily S!

View Public Whiteboard

Weightlifting

Front Squat (60% 1×5 65% 1×5 70% 1×5 75% 3×5)

Metcon

Metcon (Time)

4 Rounds:

200m Run

18 Thrusters (65/45)

15 Pull-ups
Or do this WOD to help Jill and Alyson out with the masters qualifier. ?

CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

FIND US ON FACEBOOK