WOD
7/31/18
CrossFit Allegiance – CrossFit
Happy Birthday Maria!
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
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
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
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!
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
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
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
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!
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
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)