WOD
10/15/18
CrossFit Allegiance – CrossFit
Weightlifting
Jerk (1 Rep max)
Metcon
Dirty Thirty (Time)
30 Box Jumps (24″/20″)
30 C2B
30 KBS (24/16kg)
30 T2B
30 Push Presses (115/80)
30 Deadlifts (115/80)
30 Wallballs (20/14)
30 Burpees
30 Double-Unders
10/13/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3
For Time (30 Minute Cap):
1 Mile Run
150/100 Calorie Row
100 Hang Cleans(135/95)
80 Front Squats (135/95)
60 Snatches (135/95)
RX 115/65
10/12/18
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat
2×4 @ 79%
2×3 @ 84%
2×2 @ 90%
Metcon
Tread Water (Time)
For Time:
2k Row
150 DU
10 Rounds of:
5 C2B
10 Push-ups
15 Air Squats
RX
2k Row
200 Singles
10 Rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats
Optional Extra Strength Work
Squat Clean
Minutes 1-2-3:
3 Squat Cleans (66-69-72%)
Minute 4: Rest
Minute 5-6-7:
2 Squat Cleans (76-79-82%)
Minute 8: Rest
Minutes 9-10-11:
1 Squat Clean (86-88-90%)
Minute 12: Rest
Minutes 13-14-15:
1 Squat Clean (86-88-90%)
10/11/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD:
4 Rounds:
30 Deadlifts (185/125)
20 DB Strict Press 35/20#
400m Run
*Split reps and run together*
The strict press is with 2 DB together.
ADV RX 50/30#
OR as a team Row 800m split reps
10/10/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (3 Rounds for reps)
3 Rounds:
Min 1: 12 Wallballs (20/14)
-no rest-
Min 2: 12 DB Snatches (50/35#)
1 Min Rest
Min 3: 20/15 Calorie Bike
1 Min Rest
Min 4: 12 GHD sit-ups
1 Min Rest
Min 5: 3 Cleans (185/135#)
-no rest-
RX DB Snatch 35/25#, Cleans 135/95
Mobility
10/9/18
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
1×9 73%
1×9 77%
1×9 81%
Metcon
Metcon (Time)
800m Run
21 Cleans (155/105)
400m Run
21 Burpee Box Jump Overs (24/20)
RX 135/95
Extra Gymnastics Work
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5:
25 DU, 1 MU
25 DU, 2 MU
25 DU, 3 MU
….
Continue to Climb by 1 Ring Muscle-up
This Thursday October 11th.
10/8/18
CrossFit Allegiance – CrossFit
Weightlifting
Jerk (5×2 across)
Metcon
Metcon (AMRAP – Reps)
AMRAP 10:
1 T2B
1 HSPU
2T2B
2 HSPU
3 T2B
3 HSPU
…
Continue to Climb by 1 Rep Each
Fitness
Sit-ups or Knee ups
Push-press 75/55
Optional Extra Strength Work
Snatch
On the Minute x 14:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (66-69-72%)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (76-79-82%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (86-88-90%)
Minute 12: Rest
Minutes 13-14-15: 1 Squat Snatch (84-86-88%)
10/6/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
800m Run
5 Rounds of:
14 Thrusters (75/55)
14 Pull-ups
14 Burpees
800m Run
5 Rounds of:
14 Thrusters (75/55)
14 Pull-ups
14 Burpees
Split Reps and run together
10/5/18
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat
2×4 @ 76%
2×3 @ 81%
2×2 @ 86%
Metcon
Black & Blue (Time)
“Black & Blue”
5 RFT:
10 Power Cleans, 135/95
10 Burpees
10/04/18
CrossFit Allegiance – CrossFit
Congrats to Jackie and Emily ranked 22nd in the CrossFit Team Series.
This Saturday Beer City Beat Down WOD schedule. Good luck to everyone!
Metcon
Metcon (Time)
Partner WOD
1 mile Run
50 sit-ups
30 push-ups
800m Row
50 sit-ups
30 push-ups
400m Run
50 sit-ups
30 push-ups
200m Row
50 sit-ups
30 push-ups
Split sit-ups push-ups and row, run together