WOD
7/17/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
4 Rounds For Time:
400m Run
21 KBS (24/16kg)
15 Sit-ups w/slam-ball(30/20#)
9 Front Squats (115/85)
3 Bar MU
RX C2B
Men’s push-up challenge winner
7/16/18
CrossFit Allegiance – CrossFit
Happy Birthday Linda!
Weightlifting
Shoulder Press
1×20 Bar
1×4 60%
1×3 70%
1×2 80%
1×1 85%
3×3 90%
2×5 80%
Metcon
Metcon (Time)
Team of 3 For Time:
135 Back Squats (185/125)
135 HSPU
135 Deadlifts (185/125)
135 Push-ups
Scale HSPU with DB push press
*Back Squats are off the rack
Push-up Challenge MOST IMPROVED
7/14/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Team of 3 For Time:
105 Pull-ups
400m Run
60 Thrusters (95/65)
800m Run
60 Thrusters (95/65)
400m Run
105 Pull-ups
Split reps and run together.
7/13/18
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (Stamina Squats)
On the Minute x 12 (3 Rounds):
Minute 1 – 6 Back Squats @ 65%
Minute 2 – 4 Back Squats @ 70%
Minute 3 – 2 Back Squats @ 75%
Minute 4 – Rest
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 4 or 5, AMRAP 25:
18/12 Calorie Bike
20 DB Snatches (50/35)
20/15 Calorie Row
200 Meter Run with Slam-ball (45/30)
10 GHD’s or 10 T2B
Partner A starts on the bike and works their way through each movement. Partner B follows but cannot start a new movement until A has finished. The same goes for C and D.
Score is total rounds each person gets plus any reps. If you finish on the run it is worth 1 Rep.
7/12/18
CrossFit Allegiance – CrossFit
Warm-up (No Measure)
Partner Warmup
2 Rounds
Partner A (row progression)
5 Cal Row only arms, legs stay straight, tight back, good posture no leaning forward or bending at the hips
5 Cal Row arms with leaning forward and bending at the hips. Still no legs
5 Cal Row full body
Partner B
5 PVC pass threws
5 PVC OHS
5 # plate arm raises
15 Mountain climbers
5 supermans
5 hallow rocks
-then-
Soldier walks
Quad pull / toe touch
Knee tucks
Butt kicks
cherry pickers
Warm-up (No Measure)
Partner Warmup
2 Rounds
Partner A (row progression)
5 Cal Row only arms, legs stay straight, tight back, good posture no leaning forward or bending at the hips
5 Cal Row arms with leaning forward and bending at the hips. Still no legs
5 Cal Row full body
Partner B
5 PVC pass threws
5 PVC OHS
5 # plate arm raises
15 Mountain climbers
5 supermans
5 hallow rocks
-then-
Soldier walks
Quad pull / toe touch
Knee tucks
Butt kicks
cherry pickers
Metcon
Metcon (3 Rounds for reps)
AMRAP 4:
2 Power Snatches (135/95)
4 Overhead Squats (135/95)
16/12 Calorie Row
Rest 4 minutes
AMRAP 4:
2 Power Snatches (135/95)
4 Overhead Squats (135/95)
16/12 Calorie Row
Rest 4 minutes
AMRAP 4:
2 Power Snatches (135/95)
4 Overhead Squats (135/95)
16/12 Calorie Row
RX 95/65
7/11/18
CrossFit Allegiance – CrossFit
Warm-up (No Measure)
2 Rounds of:
Partner A
200m Row
200m Run
10/8 Cal Bike
Partner B
10 Hallow rocks
15 Sit-ups
20 Mountain climbers
:30 sec plank
-then-
Quad pull
Knee tuck
Cherry pickers
Butt kicks
Metcon
Metcon (Time)
For Time:
3 Rounds
400m Run
10 Clean and Jerks (135/95)
3 Rope Climbs
20 Burpees
RX 115/80
In place of rope Climbs 10 pull-ups
7/10/18
CrossFit Allegiance – CrossFit
Happy Birthday Patrick M!
Weightlifting
Front Squat (Build to a heavy single (Baseline test))
Gymnastics
Strict HSPU baseline 2018 (AMRAP – Reps)
Max Strict HSPU (baseline test)
If you don’t have HSPU put what you need under your head and make note of it to progressively reduce.
Metcon
Metcon (4 Rounds for reps)
4 Rounds:
1 Minute – Front Rack DB Step Back Lunges (50’s/35’s)
1 Minute – Rest
1 Minute – DU
1 Minute – Rest
1 Minute – Calorie Bike
1 Minute – Rest
7/9/18
CrossFit Allegiance – CrossFit
Happy Birthday Jonah!
Weightlifting
Shoulder Press
Bar x 20
1×4 50%
1×3 60%
1×2 70%
3×3 85%
2×5 75%
Metcon
Metcon (Time)
ADV RX
30 Snatches (135/95)
10 Ring Muscle-ups
30 Clean & Jerks (135/95)
10 Ring Muscle-ups
30 Thrusters (135/95)
10 Ring Muscle-ups
RX
30 Snatches (95/65)
10 C2B
30 Clean and Jerks (95/65)
10 C2B
30 Thrusters (95/65)
10 C2B
Fitness
30 Snatches (75/55)
Pull-ups
30 Clean and Jerks (75/55)
Pull-ups
30 Thrusters (75/55)
Pull-ups
Core work
Metcon (No Measure)
Tabata Hollow Rocks
8 Rounds of :20 On, :10 Off
7/7/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Team of 3:
Cash-in: 150 Cal Row
5 Rounds For Time:
150 DU
45 Wallballs (20/14)
45 T2B
45 Sit-ups with 45/25# Plate
Split reps
7/6/18
CrossFit Allegiance – CrossFit
Weightlifting
Snatch (Build to a heavy single)
Metcon
Over and Out (Time)
For Time:
20 Power Snatches (115/80)
20 Barbell-Facing Burpees
20 Overhead Squats (115/80)
20 Barbell-Facing Burpees
20 Squat Snatches (115/80)
ADV RX as written
RX 75/55