WOD
11/10/17
CrossFit Allegiance – CrossFit
Happy Birthday Miranda!
I posted 2 WODs. Pick if you want to do the team WOD or the tabata WOD.
Weightlifting
Back Squat (5×3 85%)
Metcon
1: Metcon (3 Rounds for reps)
8 Rounds
20 Seconds Back Squats (45/35#)
:10 Seconds Rest
:20 Seconds DU
:10 Seconds Rest
Rest 3:00
8 Rounds
:20 Seconds KB Snatches (24/16kg)
:10 Seconds Rest
:20 Seconds Kipping HSPU
:10 Seconds Rest
Rest 3:00
8 Rounds:
:20 Burpees
:10 Seconds Rest
Metcon
2: Metcon (AMRAP – Rounds and Reps)
Teams of 3
AMRAP 25:
10 DB Reverse Lunges (50/35#)
10 DB S2OH (50/35#)
20 DU
200 Meter Row
*Relay style. Athlete 2 can start once athlete 1 goes to row.
ADV RX as written
RX reverse KB lunges & S2OH 16kg/12kg
10 DU
Scaled 40 singles
11/9/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
ADV RX
3 Rounds:
7 Ring Muscle-Ups
50 Air Squats
10 Hang Snatches (115/80)
RX
3 Rounds:
7 Burpee C2B Pull-ups
50 Air Squats
10 Hang Snatches (115/80)
Scaled
3 Rounds:
7 Burpee Pull-ups
50 Air Squats
10 Hang Snatches (95/65)
Metcon
Metcon (No Measure)
2 rounds
Min 1: bike
Min 2: 90/90 stretch
Min 3: row
Min 4: childs pose/downward dog/upward dog
Min 5: rollout
11/8/17
CrossFit Allegiance – CrossFit
Weightlifting
Deadlift (6×3 climbing)
TNG
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
AMRAP 20 min:
20 Deadlifts (225/155)
30 Calorie Row
40 Wallballs (20/14)
RX DL 185/135
11/7/17
CrossFit Allegiance – CrossFit
Happy Birthday Brady!
Gymnastics
Metcon (2 Rounds for reps)
Rounds:
60% of Max Unbroken Strict Handstand Push-ups
50% of Max Unbroken Strict Handstand Push-ups
40% of Max Unbroken Strict Handstand Push-ups
*Rest as little as needed between unbroken sets and rest 2:00 between rounds.
RX kipping
OR Shoulder press for strength if you are not doing HSPU
Weightlifting
Shoulder Press (6×2 add weight every rep rest 1:30 between sets)
Metcon
Criss Cross (AMRAP – Rounds and Reps)
AMRAP 15:
30 DU
15 Power Cleans (115/80)
30 DU
15 T2B
RX
15 DU
15 power Cleans (95/65)
15 DU
15 T2B
60 singles for each set
11/6/17
CrossFit Allegiance – CrossFit
Happy Birthday Erich C!
Gymnastics
Metcon (3 Rounds for reps)
3 Rounds:
20% of Max Unbroken Muscle-Ups
30% of Max Unbroken Muscle-Ups
40% of Max Unbroken Muscle-Ups
*Rest as little as needed between unbroken sets and rest 2:00 between rounds.
Skill work options:
Hallow rocks on the bar or rings, false grip ring rows, banded bar MU, skill work on low rings….
Metcon
Hopped Up (AMRAP – Rounds and Reps)
Ascending Ladder for 7 Minutes:
3 Thrusters (95/65), 3 Barbell-Facing Burpees
6 Thrusters (95/65), 6 Barbell-Facing Burpees
9 Thrusters (95/65), 9 Barbell-Facing Burpees
Add 3 reps every round
RX 75/55#
Optional Extra Strength Work
1 Hang Snatch + 1 Squat Snatch (Every 1:30 7×1 add weight every rep, not TnG)
11/4/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
ADV RX
Partner WOD
80/60 Calorie Row
—-Then—-
3 RFT:
10 Power Snatch (135/95)
10 Bar Muscle-Ups
—Then—
80/60 Calorie Row
—Then—
3 RFT:
10 Thrusters (155/105)
10 Burpee Box Jump Overs (30/24)
—Then—
80/60 Calorie Row
—Then—
3 RFT:
10 Power Clean and Jerks (175/115)
10 Ring Muscle-ups
RX
Partner WOD
80/60 Calorie Row
—then—
3 RFT:
20 WB 20/14
20 Pull-ups
—then—
80/60 Calorie Row
—then—
3 RFT:
20 WB
20 Burpee Box Jump Overs 24/20″
—Then—
80/60 Calorie Row
—Then—
3 RFT:
20 WB
20 Pull-ups
11/03/17
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat
2×2 80%
2×2 85%
2×2 90%
Metcon
Metcon (Time)
Partner
5 Rounds:
40 Air Squats
30/24 Calorie Row
24 Alternating DB Snatches (50/35)
RX 35/20
Split reps as needed
11/3/17
CrossFit Allegiance – CrossFit Teens
Metcon
Metcon (Time)
Partner
5 Rounds:
40 Air Squats
200m run
40 KBS
Split reps and run together
11/2/17
CrossFit Allegiance – CrossFit
Metcon
Annie Got Wrecked (Time)
ADV RX
100 Double Unders, 50 AbMat Sit-ups, 200m Run
80 Double Unders, 40 AbMat Sit-ups, 200m Run
60 Double Unders, 30 AbMat Sit-ups, 200m Run
40 Double Unders, 20 AbMat Sit-ups, 200m Run
20 Double Unders, 10 AbMat Sit-ups, 200m Run
RX
200 Single Unders, 50 AbMat Sit-ups, 200m Run
160 Single Unders, 40 AbMat Sit-ups, 200m Run
120 Single Unders, 30 AbMat Sit-ups, 200m Run
80 Single Unders, 20 AbMat Sit-ups, 200m Run
40 Single Unders, 10 AbMat Sit-ups, 200m Run
11/1/17
CrossFit Allegiance – CrossFit
Metcon
Slot Machine (3 Rounds for reps)
Teams of 3
AMRAPx 7min:
50 Back Squats (135/95)
50 Back Squats (185/135)
AMRAP Back Squats (225/155)
Rest 3:00
AMRAP x 7min:
50 Floor Press (135/95)
50 Floor Press (155/105)
AMRAP Floor Press (185/115)
rest 3:00
AMRAP x 7min:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)
RX
back squat 115/80 155/105 185/115
Floor Press 115/80 135/95 155/105
DL 155/105 185/135 225/155
Metcon
Metcon (Time)
For Time:
50-40-30-20-10 Calorie Row
Rest half time between sets
