WOD
4/7/17
CrossFit Allegiance – CrossFit
Core work
Metcon (No Measure)
3 Rounds
Min 1: 15 sec L-sit on the rings
Min 2: 15 GHDS
Min 3: 15 Sit-ups
Scaling options
Sit-ups
Weighted sit-ups
Leg lifts
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
Teams of 3:
7 KBS (32/24kg)
7 Box Jumps (24/20″)
10m Shuttle Sprint
7 Burpees
10m Shuttle Sprint
ADV RX as written
RX 24/16kg
Each 10m shuttle sprint is one rep (sprint down do your 7 Burpees and sprint 10m back)
Partners complete full round then switch.
The 3 person team WODs allows for high intensity that we can put into each round. 🙂
4/6/17
CrossFit Allegiance – CrossFit
Yoga at 10:30 Friday
Metcon
Metcon (3 Rounds for reps)
3 Rounds
Min 1: 50 DU
Min 2: 15 Push-ups
Min 3: 8 Strict Pull-ups
Min 4: 15 Wallballs
Min 5: 10 V-ups
ADV RX as Written
RX kipping PU
It is still RX or ADV RX if you don’t get all the reps in. Just put what you get.
98 reps per round
Mobility
Metcon (No Measure)
3 Rounds
Min 1: pick a stretch
Min 2: pick a stretch
Min 3: pick a stretch
4/5/17
CrossFit Allegiance – CrossFit
Weightlifting
Clean and Jerk (Work up to a heavy single)
Metcon
Firestarter (Time)
Teams of 3:
ADV RX
100 Calorie Row
75 Burpees over Bar
50 Squat Cleans (135/95)
100 Toes to Bar
50 Squat Cleans (135/95)
75 Burpees over Bar
100 Calorie Row
RX 115/80
Scaled 95/65
4/4/17
CrossFit Allegiance – CrossFit
Happy Birthday Marcio!
Weightlifting
Back Squat (4×2 85%)
Metcon
Upper Hand (AMRAP – Rounds and Reps)
ADV RX
AMRAP 20:
2 Rope Climbs
8 HSPU
50′ Walking Lunge
RX
AMRAP 20:
2 Rope Climbs
16 Push-ups
50′ Walking Lunge
Scaled
AMRAP 20:
2 Rope Climbs
12 DB Strict Press (35s/20s)
50′ Walking Lunge
Dane finished 269th in the world and 12th in the Region! Great j
4/3/17
CrossFit Allegiance – CrossFit
Brent finished 9 in the Region and 94th in the world!
Weightlifting
Snatch (65% 3×2)
Overhead Squat (65% 3×3)
Metcon
Metcon (AMRAP – Reps)
ADV RX
Athletes training to compete in Regionals:
Teams of 3: AMRAP 25:
100 Cal Row
50 Cleans (135/95#)
100 Cal Row
50 Cleans (155/105#)
100 Cal Row
50 Cleans (185/135#)
100 Cal Row
Max Power Cleans (205/145#)
RX
Athletes training to compete locally:
115/75, 135/95, 155/105
Max Power Cleans 185/135
Athletes training to stay fit:
95/65, 115/75, 135/95
Max Power Cleans 155/105
Your score will be the number of cleans you get in the last round of Max Cleans
4/1/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
Teams of 3 – Athlete completes full round before switching
12/9 Calorie Row
9 Box Jump-Overs (24/20″)
6 DB Thrusters (50/35#)
3/31/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
4 min AMRAP
3 -Push Press 135/95
16 – KBS (32/24)
35 – Double Unders
– 4 minute rest –
8 min AMRAP
3 – Bar Muscle Up
16 – KBS (32/24kg)
35 – Jumping Lunges (8 e/leg)
Rx plus: As written
Rx:115/85, C2B pull-ups, 24/16kg
Reverse Funnel Run (Distance)
For Distance:
5min run, 5min walk
4min run, 4min walk
3min run, 3min walk
2min run, 2min walk
1min run.
3/30/17
CrossFit Allegiance – CrossFit
Happy Birthday Nancy!
Metcon
Metcon (5 Rounds for reps)
5 Rounds
Min 1: 5-10 T2B
Min 2: 5-10 HSPU
Min 3: 10 GHD’s
Min 4: 10 Wallballs
Min 5: 100m run
total of 25 minutes
3/29/17
CrossFit Allegiance – CrossFit
Happy 4 year CFA Anniversary to Amy!
Weightlifting
Back Squat (60%/2 70%/2 75%/2 80%2 85%/2 90%/1)
Metcon
Metcon (Time)
5 Rounds:
6 Strict Pull-ups
8 Burpees
10 Deadlifts (185/135)
12 Sit-ups
3/28/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (3 Rounds for reps)
AMRAP 3:
3 Power Cleans (95/65)
3 Front Squats
3 Push Jerks
Rest 3:00
AMRAP 3:
3 Power Cleans (135/95)
3 Front Squats
3 Push Jerks
Rest 3:00
AMRAP 3:
3 Power Cleans (155/105)
3 Front Squats
3 Push Jerks
Metcon
Metcon (Time)
Partner FT:
3,000m run
3,000m row
Split reps however needed. Both can work at the same time but just not doing the same movement.
