WOD
8/8/17
CrossFit Allegiance – CrossFit
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Metcon
Boat Race (Time)
3 RFT:
500m Row
400m Run
3 mins rest between rounds
8/7/16
CrossFit Allegiance – CrossFit
Beatdown returns to the US Cellular Center in downtown Asheville October 7, 2017.
4-Person Team Competition has Rx, Scaled and Masters (40+) divisions. Teams can consist of All-Male, All-Female or Co-Ed (2 Female, 2 Male).
$400 per team after August 6th
***Registration will remain open until they sell out – 60 teams are already registered***
Register and view WODs here:
http://www.unbrokenseries.com/beatdown
Weightlifting
Back Squat (5×5 83%)
Metcon
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Scaled
10 C2B
115/85#
Optional Extra Strength Work
Snatch (3×1 90%)
Snatch
70% 1×2
75% 1×2
80% 1×2
85% 1×2
90% 3×1
Snatch Pull (105% 4×3)
8/5/17
CrossFit Allegiance – CrossFit
Metcon
31 Heroes (AMRAP – Reps)
31 Minute AMRAP of:
Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30″ / 24″
Partner 2:
400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here
Use plates instead of sandbags if needed.
8/4/17
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat (80% 5×5)
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Extra work if you want an after WOD
Clean and Jerk (85% 3×1)
60% 3+1
65% 2+1
70% 2+1
75% 2+1
80% 2+1
85% 3×1
8/3/17
CrossFit Allegiance – CrossFit
Happy Birthday Jen Warcola!
Metcon
Metcon (Time)
AMRAP 15min:
200m Run
15 T2B
12 Front Rack Reverse Lunges (115/80)
9 Ring Dips
ADV RX as written
RX (95/65) 9 Hand Release Push-ups
Metcon
You choose your workout based on if you need a recovery day. Above non-recovery and below is recovery/accessory. Hopefully everyone does the cool down 🙂
Longevity!
Metcon (No Measure)
5 Rounds:
Min 1: 10 Pushups
Min 2: 10 DB Bent Over Rows, each (50/35)
Min 3: 10 Strict Presses (empty barbell)
Min 4: 10 Green Banded Pull Aparts
Min 5: 15 Sit-Ups
Metcon (No Measure)
Cool down
1 min Frog stretch
1 min each side 90/90 hip stretch
1 min each side ankle stretch
1 min child’s pose
8/2/17
CrossFit Allegiance – CrossFit
Weightlifting
Push Press (80% 5×3)
Metcon
Metcon (AMRAP – Rounds and Reps)
Ascending Ladder for 7 Min:
1 Power Clean (155/105), 30 DU
2 Power Cleans (155/105), 30 DU
3 Power Cleans (155/105), 30 DU
Add (1) Power Clean per round
1 Round is PC + DU
ADV RX as written
RX 135/95
8/1/17
CrossFit Allegiance – CrossFit
Weightlifting
Metcon (Weight)
EMOMx10
Minutes 1-5: 4 Snatches
Minutes 6-10: 6 Clean & Jerks
You choose the weight. Your score is total weight between both movements
Metcon
Metcon (Time)
Partner WOD For Time:
3 Rounds
40 Thrusters 75/55
40 Pull-ups
40 Burpees
50/40 cal row
7/31/17
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (80% 5×5)
Metcon
Metcon (Time)
5 RFT:
400m Run
15 Power Snatches (75/55)
Extra work if you want an after WOD
Metcon (3 Rounds for reps)
Ring Muscle-ups:
3×80% unbroken
rest :80 seconds
7/29/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 4
400m Run
100 Pushups
100 Pullups
400m Run
100 Squat Clean (135/95)
100 Deadlifts (135/95)
400m Run
100 cal Row
100 KBS 32/24kg
400m Run
ADV RX as written
RX (115/80) (24/16kg)
Scaled (95/65) (24/16kg)
Split reps however needed amongst team members. Help out more when and where you can. One person working at a time and have FUN!
7/28/17
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat (70% 3×5)
Metcon
Open Test 1 (AMRAP – Rounds and Reps)
AMRAPx20min:
50 WB
50 DU
40 Box Jumps (24/20)
40 T2B
30 C2B
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Power Snatch (145/100)
10 Muscle-Ups
Scaled
20 Cleans (115/80)
20 Jerks (115/80)
10 Snatches (115/80)
10 Burpee Chest to Bar Pull-ups
Amy Plonk takes the win!
