WOD

No WOD available

7/31/18

CrossFit Allegiance – CrossFit

Happy Birthday Maria!

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Weightlifting

Deadlift (Build to heavy set of 8 TNG)

Metcon

Napalm (Time)

2 Rounds For Time:

10 Bar Muscle-ups

20 Bar-Facing Burpees

30 Deadlifts (225/155)

40 Wallballs (30/20)

7/30/18

CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat (Build to a heavy set of 10)

Metcon

Foul Shot (Time)

Partner WOD

3 Rounds For Time:

800 Meter Run

60 Calorie Row

60 Alternating DB Snatches (50/35)

Split Reps and Calories, Run together.

If partner is not running then scaled for the run is Bike 50 Calories in place of 800m

7/28/18

CrossFit Allegiance – CrossFit

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Metcon

Metcon (AMRAP – Reps)

Team of 3:

7min AMRAP:

100/70 Cal Row

Max Clean and Jerks 135/95

-Rest 3 Min-

6min AMRAP

75/50 Cal Row

Max Snatches 115/80

-Rest 3 Min-

5min AMRAP

50/30 Cal Row

Max Thrusters 95/65

Score is reps on the bar for all 3 movements

5/27/18

CrossFit Allegiance – CrossFit

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Tempo Front Squat (6×2, climbing )

5 Second Negative, 2 Second Pause in bottom.

Weightlifting

Metcon

Cement Mixer (7 Rounds for reps)

7 rounds, On the 3:00:

400m Run

12 Toes to Bar

7/26/18

CrossFit Allegiance – CrossFit

Happy Birthday Dane V!

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Metcon

Metcon (Time)

5 Rounds:

15 Wallballs (20/14)

10-8-6-4-2 Strict Pull-ups

Strength

Hold each stretch for 30-40 seconds and repeat 3-4 times.








7/25/18

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Partner WOD

10 Rounds (5 Rounds each – You go, I go)

15/10 Cal Bike

100m Sprint

Metcon (AMRAP – Rounds and Reps)

Partner WOD

AMRAP x 8

3 Deadlifts 215/155

3 HSPU

50 DU

6 Deadlifts

6 HSPU

50 DU

9 Deadlifts

9 HSPU

50 DU

12-15-18,……

***Rotate and split reps however you wish for 8 min

Scaled: Hand release Push-ups and 1-1 singles DL 155/105

1 full round ends on the completed Jump rope reps

7/24/18

CrossFit Allegiance – CrossFit

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Weightlifting

Clean and Jerk

On the Minute x 8:

Hang Power Clean + Power Clean + Split Jerk

Min 1 – 65%

Min 2 – 65%

Min 3 – 70%

Min 4 – 70%

Min 5 – 75%

Min 6 – 75%

Min 7 – 80%

Min 8 – 80%

Metcon

Metcon (Time)

5 Rounds:

5 Clean and Jerks (155/105)

10 C2B

RX 135/95 and Pull-ups

7/23/18

CrossFit Allegiance – CrossFit

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Weightlifting

Shoulder Press

1×20 Bar

1×4 60%

1×3 70%

1×2 80%

1×1 85%

3×3 95%

3×5 80%

Back Squat

On the Minute x 9 (3 Rounds):

Min 1 – 5 Reps @ 75%

Min 2 – 3 Reps @ 80%

Min 3 – 1 Rep @ 85%

Metcon

Metcon (Time)

3 Rounds for time:

12 Front Rack Reverse Lunge 115/80

50 Air Squats

30 Sit-ups or 15 weighted sit-ups (40/30)

Lunges are NOT off the rack

7/21/18

CrossFit Allegiance – CrossFit

Happy Birthday Mike D!

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Metcon

Metcon (Time)

Team of 4:

80 OHS (95/65)

400m Run

60 T2B

80 Thrusters (95/65)

200m Run

60 OHS (95/65)

400m Run

60 T2B

60 Thrusters (95/65)

200m Run

40 OHS (95/65)

400m Run

60 T2B

40 Thrusters (95/65)

200m Run

RX 75/55

7/20/18

CrossFit Allegiance – CrossFit

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Weightlifting

Work off of your Clean & Jerk max

Squat Clean

On the Minute x 12 (3 Rounds):

Minute 1: 3 Squat Cleans + 1 Jerk @ 70%

Minute 2: 2 Reps + 1 Jerk @ 75%

Minute 3: 1 Rep + 1 Jerk @ 80-86%

Minute 4: Rest

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)

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