WOD
6/9/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner
For Time:
800 Meter Run
50 Squat Cleans (115/85)
800 Meter Run
50 Strict Pull-Ups
*Split Reps run together
RX 95/65
Skill Work
Metcon (No Measure)
6 Rounds
9/6 ring dips
25′ HSW
6/8/18
CrossFit Allegiance – CrossFit
Weightlifting
Tempo Front Squat
Alternating On the Minute x 12 (6 Rounds):
Minute 1 – 1 Tempo Front Squat
Minute 2 – 5 Deficit Kipping Handstand Push-ups
Build to a moderate load on Front Squats and challenging deficit using plates on the Handstand Push-ups. Tempo on the squat repetition is a full (5) seconds to find the bottom. No pause, then stand.
Metcon
Metcon (Time)
In Teams of 3,
Cash-In 81/60 Cal Bike
4 Rounds Each
8 Burpees
200m Slamball Run (45/30)
Partners complete full round before switching.
Relay style: partner A is first then partner B starts as soon as A leaves to run then C goes when B leaves to run.
6/7/18
CrossFit Allegiance – CrossFit
Happy Birthday Bernard and Heather!
Metcon
Metcon (Weight)
On the 2:00 x 7 Sets:
30 DU
9 T2B
3 Power Cleans
Build to a heavy triple
ADV RX as written
RX 15 DU
Accessory Work
Metcon (No Measure)
Not For Time:
100 Banded Tricep Pushdowns
50 Banded Pull-Aparts
50 Banded Tricep Pushdowns
50 Banded Pull-Aparts
6/6/18
CrossFit Allegiance – CrossFit
Weightlifting
Push Press
2×5
2×4
2×3
Aim to build throughout all six sets. Finish with a moderate to heavy set of 3.
Metcon
Metcon (Time)
Partner
For Time
3 Rounds:
60/50 Cal Row
50 WB (20/14)
40 DB Hang Clean and Jerks (50/35)
Split reps as needed
6/5/18
CrossFit Allegiance – CrossFit
Weightlifting
Deadlift (Repeat from last week)
5 Reps @ 80%
1 Reps @ 86%
5 Reps @ 83%
1 Reps @ 89%
5 Reps @ 86%
1 Rep @ 92%
Metcon
Metcon (Time)
For Time
4 Rounds:
30 Sit-ups
15 Burpee Box Jumps
200m Run
6/4/18
CrossFit Allegiance – CrossFit
Weightlifting
Metcon
Back Squat (4×4 78% 4×4 82%)
Metcon (Time)
Partner WOD
For Time:
50-40-30-20:
Calorie Row
DB Strict Presses (35’s/20’s)
40 Farmers Carry DB Walking Lunge (35’s/20’s) *after each round*
Split reps as needed.
6/2/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
120 GHD sit-ups
400m Run
40 Jerks 155/105
400m run
10 Rope Climbs
400m Run
30 Thrusters 155/105
Rx 135/95
6/1/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
3 Rounds
800m run
60/50m Row
40 Burpees
20 KBS 32/24kg
5/31/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
For Time:
27-21-15-9:
T2B
After Each Round (including your round of 9):
200m Run
25 Farmers Carry DB Lunges (50/35)
Metcon
Metcon (No Measure)
5 min each station
Station 1 rollout
Station 2 lower body band stretch
Station 3 upper body stretch
5/30/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 9:
15 Hang Cleans (95/65)
30 Double Unders
15 Wallballs (20/14)
Metcon (4 Rounds for reps)
3 Rounds
Min1: 15/10 Calorie Bike
Min2: Rest
Min3: Max Ring Muscle Ups
Min4: Rest
Min5: 30 sec Max HSPU
Min6: Rest
ADV RX as written
RX replace RMU with Max Ring Dips and HSPU with Max Wall – walks
Fitness replace RMU with GHD dips or Box dips and replace HSPU with 95/65 push- press
