WOD
6/26/18
CrossFit Allegiance – CrossFit
Eric and I will be out of town for a few days.
There are minimal changes to our class times. To make up for the two 6:30am classes we will have a 6:30am this Thursday and next Thursday.
Friday June 29th 6:30am only CANCELLED
Saturday June 30th all covered
Sunday July 1st CANCELLED
Monday July 2nd 6:30am only CANCELLED
Tuesday July 3rd all covered
Weightlifting
Clean and Jerk Complex (5 deads + 3 hang power cleans + 1 split jerk) (On the 2:00 x 6 Sets, Climbing)
Metcon
Captain Crunch (3 Rounds for reps)
AMRAP 4:
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
then
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
then
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
then
Max Calorie Row in Time Remaining
ADV RX as written
RX 75/55 95/75 135/95
Extra Gymnastics Work
Metcon (No Measure)
10 Minutes of Handstand Walking Practice
6/25/18
CrossFit Allegiance – CrossFit
Weightlifting
Shoulder Press
Bar x 20
1×4 50%
1×3 60%
1×2 70%
1×1 75%
3×5 80%
2×8 70%
Metcon
Metcon (Time)
4 Rounds For Time:
400m Run
50 Air Squats
Midline Accessory Work
Metcon (No Measure)
Not For Time:
21-18-15-12-9
Calorie Assault Bike
GHD Sit-Ups
Extra Gymnastics Work
Metcon (Time)
For Time:
ADV RX
30 Ring Muscle-ups
RX
15 Ring MU
6/23/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3, For Time:
800 M Run
6 Rope Climbs
20 Squat Cleans (135/95)
800 M Run
9 Rope Climbs
35 Squat Cleans (135/95)
800 M Run
12 Rope Climbs
50 Squat Cleans (135/95)
Towel pull-ups 3 per rope climb
6/22/18
CrossFit Allegiance – CrossFit
Metcon
“300” (Time)
For Time:
5 C2B
10 DB Push Press
15 sit-ups
5 C2B
10 DB Burpees
15 sit-ups
5 C2B
10 DB Power Cleans
15 sit-ups
5 C2B
10 DB Push-ups
15 sit-ups
5 C2B
10 DB Lunges
15 sit-ups
5 C2B
10 DB Front Squats
15 sit-ups
5 C2B
10 DB Snatches
15 sit-ups
5 C2B
10 DB Deadlifts
15 sit-ups
5 C2B
10 DB Thrusters
15 sit-ups
50/35# DB
6/21/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Team of 3
For Time:
100 Cal Bike
100 Cal Row
400m Farmers Carry (24/16kg)
100 Cal Row
400m Farmers Carry
6/20/18
CrossFit Allegiance – CrossFit
Happy Birthday Bruce Muir!
Weightlifting
3- position Snatch (Warm -up Skill Work)
3-Position Power Snatch
5 Sets:
Set 1 – 50%
Set 2 – 53%
Set 3 – 56%
Set 4 – 59%
Set 5 – 62%
Power Snatch
On the Minute x 7 across…. 1 Heavy Power Snatch
Do not exceed 80%. Aiming to confirm technique from previous work.
Metcon
Metcon (Time)
3 Rounds For Time:
75 DU
50 Air Squats
15 Power Snatches (115/80)
6/19/18
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat
5 Reps @ 75%
1 Rep @ 80%
5 Reps @ 75%
1 Rep @ 85%
5 Reps @ 75%
1 Rep @ 90%
Metcon
Metcon (Time)
For Time:
1 Round of Kelly
2 Rounds of Helen
1 Round of Kelly
Kelly: 400 Meter Run, 30 Box Jumps (24/20), 30 Wallballs (20/14)
Helen: 400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-ups
Extra Gymnastics Work
Metcon (No Measure)
4 Rounds, Not For Time:
1:00 Light Bike
30% of Estimated Max Bar Muscle-Up Set.
6/18/18
CrossFit Allegiance – CrossFit
Happy Birthday Stacey N!
Weightlifting
Shoulder Press
1×20 with the bar
1×4 45%
1×3 60%
1×2 65%
1×1 70%
3×5 75%
Work off of your 1 Rep max from last week and if you did not get one then do so today.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
27/21 Calorie Row
21 Deadlifts (155/105)
15 Barbell Facing Burpees
9 Push Presses (155/105)
RX 135/95
Fitness 95/65
One bar
Extra work if you want an after WOD
Metcon (No Measure)
Not For Time:
45 GHD Sit-Ups
:45 Second L-Sit Hold
30 GHD Sit-Ups
:30 Second L-Sit Hold
15 GHD Sit-Ups
:15 Second L-Sit Hold
L-Sits do not need to be straight – these are total numbers that we are accumulating towards.
Happy Fathers Day
CrossFit Allegiance – CrossFit
No Open Gym today. Happy Fathers Day!
6/16/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3, For Time (30 Minute Cap):
600m run
60 Box Jump Overs (24/20)
60 Power Cleans (155/105)
60 T2B
60 Push Jerks (155/105)
60 Box Jump Overs (24/20)
600m run
60 Box Jump Overs (24/20)
60 Power Cleans (135/95)
60 T2B
60 Push Jerks (135/95)
60 Box Jump Overs (24/20)
600m run
RX (135/95) (115/85)