WOD
9/13/17
CrossFit Allegiance – CrossFit
Gymnastics
HSPU (Time)
15 Strict Handstand Push-ups
rest 1 min
12 Strict Handstand Push-ups
rest :45
9 Strict Handstand Push-ups
rest :30
6 Strict Handstand Push-ups
rest :15
6 Strict Handstand Push-ups
ADV RX as written
RX kipping
All unbroken
Score is total time including rest
Metcon
Cement Mixer (7 Rounds for reps)
7 rounds, On the 3:00:
400m Run
12 Toes to Bar
Does anyone want to enter this golf tournament?
9/12/17
CrossFit Allegiance – CrossFit
Weightlifting
Push Press (75% 2×5 80% 2×3)
Metcon
Frank The Tank (3 Rounds for reps)
AMRAP 5:
50 Wall Ball Buy-In 20/14
12 Deadlifts (185/135)
12 Bar Facing Burpees
Rest 5:00
AMRAP 5:
35 Wall Ball Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 5:00
AMRAP 5:
20 Wall Ball Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees
Optional Extra Strength Work
Jerk ( 65%1×2 70%1×2 75% 1×2 80% 1×2 85% 2×1)
Off the rack
Romanian Dead Lifts (60% 1×5 65% 1×5 70% 3×5)
Percentages are off Back Squat 1RM
9/11/17
CrossFit Allegiance – CrossFit
Choose which WOD you would like to do!
On September 11, 2001, the United States was brutally attacked. Four planes were hijacked by terrorists. Two of the planes were sent crashing into the Twin Towers in New York; the third plane into the Pentagon and the fourth into a field near Shanksville, PA. By the end of the attacks, the death toll had mounted to nearly 3,000 souls, including the 227 civilians and 19 hijackers aboard the four planes and 343 and 72 police and firemen respectively.
The damage done during these attacks has had a lasting effect on our country. We will remember to pay tribute to those civilians’ whose lives were taken and to honor those police and fire who fought to protect us.
9/11 (Time)
2001m Row
11 Box Jumps
11 Thrusters 135/95
11 Burpee C2B
11 Power Cleans 135/95
11 HSPU
11 KBS 32/24
11 T2B
11 DL 275/195
11 Push Jerks 135/95
2001m Run
Scaled: 115/75 and DL 215/145
Always Remembered (Time)
Teams of 2:
2001 Meter Row “Buy-In”
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
2977 Meter Row “Cash-Out”
1 Bear Complex:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
ADV RX as written
RX 115/75
9/9/17
CrossFit Allegiance – CrossFit
Metcon
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Extra work if you want an after WOD
Metcon (Time)
Rope Climbs
6 Reps
rest 1 minute
5 Reps
rest :45
4 Reps
rest :30
3 Reps
rest :15
2 Reps
Score is total time with rest time included.
9/8/17
CrossFit Allegiance – CrossFit
HAPPY BIRTHDAY, KRISSY!!
Weightlifting
Front Squat (Work up to a heavy single)
Metcon
Metcon (Time)
For Time:
800 Meter Run
30 Calorie Row
25 Burpees
20 Clusters (115/80)
ADV RX as written
RX 95/65
Optional Extra Strength Work
Clean and Jerk (60% 1×3 70% 1×3 75% 2×3)
9/7/17
CrossFit Allegiance – CrossFit
Metcon
Warm-up
3 Rounds
1 min on bike
5 air squats
10 hollow rocks
15 sit-ups
-then-
3 Rounds
5 RDL’s
5 Bentover rows
10 Jumping jacks
—dynamic stretchs—
Walking Dead (AMRAP – Rounds and Reps)
AMRAP 15:
60 DU
30 Walking Lunges
15 Deadlifts (225/185)
ADV RX as written
RX (185/135)
Scaled (155/105)
9/6/17
CrossFit Allegiance – CrossFit
Weightlifting
Jerk (80% 2×2 off the rack)
65%1×3
70% 1×3
75% 1×3
80% 2×2
Metcon
Push pull (5 Rounds for reps)
5 Rounds:
Max Bodyweight Floor Press
Max Strict Pull-Ups
*Move directly from the Bench to Pull-ups.
Rest 3:00 between rounds.
ADV RX as written
RX 85% of Body weight
9/5/17
CrossFit Allegiance – CrossFit
Gymnastics
Metcon (4 Rounds for time)
15 Strict HSPU
rest 1 min
12 Strict HSPU
rest :45
9 Strict HSPU
rest :30
6 Strict HSPU
rest :15
3 Strict HSPU
ADV RX as written
RX Kiping
Scaled pish press 75/55
Metcon
All Fours (3 Rounds for reps)
AMRAP 4:00, rest 4:00:
400M Run
25/20 Cal Row
Max Power Snatches (75/55)
AMRAP 4:00, rest 4:00:
400M Run
20/15 Cal Row
Max Power Snatches (95/65)
AMRAP 4:00:
400M Run
15/10 Cal Row
Max Power Snatches (115/80)
Labor Day
CrossFit Allegiance – CrossFit
Metcon (Time)
Teams of 3:
400m Run
100 Pullups (135/95)
400m Run
80 Push Jerks (135/95)
400m Run
60 T2B (135/95)
400m Run
40 Clusters (135/95)
ADV RX as weitten
RX 115/75
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
Saturday
CrossFit Allegiance – CrossFit
Reminder: one class Monday at 9:30am and no Open gym
Metcon
Metcon (Time)
3 person team
400M Run 150 WB (20/14)
400M Run 60 Hang Cleans (135/95)
400M Run 60 BBJO (24/20)
400M Run 60 Hang Cleans (135/95)
400M Run 150 WB (20/14)
BBJO are facing the box
Run together
