WOD
7/27/17
CrossFit Allegiance – CrossFit
Core work
Metcon (AMRAP – Reps)
3 Rounds
Min 1: Max GHDSU
Min 2: Rest
Min 3: Max Hallow Rocks
Min 4: Rest
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18
Teams of 3:
50m Farmers Carry (32/24kg)
30 Slamball overhead walking Lunges (30/20#)
200m Run
ADV RX as Written
RX (24/16kg)
***When partner finishes the Lunges, next partner can start. Each persons rep and rounds count towards your team score.
7/26/17
CrossFit Allegiance – CrossFit
Happy Birthday Dane!
Weightlifting
Back Squat (75% 3×5)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 9:
6 Strict Pull-Ups
9 Front Squats (135/95)
Gymnastics
Extra work
Metcon (3 Rounds for reps)
Ring Muscle-ups:
3×70% unbroken
rest :70 seconds between sets
7/25/17
CrossFit Allegiance – CrossFit
Weightlifting
Metcon (Weight)
EMOMx10
Minutes 1-5: 3 Snatches
Minutes 6-10: 5 Clean & Jerks
You choose the weight
100# snatch 100# C&J score = 200
Metcon
Metcon (3 Rounds for reps)
AMRAP 5
7 Rounds of “The Chief” (115/80)
Max Calorie on Rower Time Remaining
rest 5 minutes
AMRAP 5
6 Rounds of “The Chief” (135/95)
Max Calorie on Rower Time Remaining
rest 5 minutes
AMRAP 5:
5 Rounds of “The Chief” (155/105)
Max Calorie on Rower Time Remaining
“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats
ADV RX as written
RX 95/55, 115/70, 135/85
Score is total calories each round
CrossFit Kids Sam Knight getting stronger
7/24/17
CrossFit Allegiance – CrossFit
Growing up fast
Warm-up
200m Jog
2 Rounds
5 slow Plate Squats (2 sec hold)
5/ arm 5# plate raises
5/ leg quad pull toe touch
5 PVC Pass thru’s
5 PVC OHS
-then-
Burgener Warm-up
Weightlifting
Snatch (3×3 70%)
Overhead Squat (3×3 70%)
Metcon
Metcon (Time)
21-15-9:
DB Snatches (50/35)
Calorie Row
…Directly into…
21-15-9
Box Jump Over (24/20)
Pull-Ups
7/22/17
CrossFit Allegiance – CrossFit
Evans Farm will be here again with Chicken and Pork.
Metcon
Metcon (Time)
Team of 3:
600m Run
72 DL
600m Run
54 Hang Cleans
600m Run
36 Jerks
600m Run
ADV RX 155/105
RX 135/95
Scaled 115/80
7/21/17
CrossFit Allegiance – CrossFit
Hats are in and Yay it’s Friday!
Weightlifting
Front Squat (5×4 78%)
Metcon
Raise the Bar (AMRAP – Rounds and Reps)
AMRAP 8
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar
ADV RX as written
RX 75/55
continue to 12, 15….
3/3 is one round
6/6 is 2 rounds
9/3 would be 2 rounds 12 reps
7/20/17
CrossFit Allegiance – CrossFit
Warm-up
200m jog
4 rounds:
30 sec plank
10 super mans
15 sit-ups
15 hollow rocks
Metcon
Metcon (Time)
4 rounds
20 Slamballs 30/20#
200m run
Adv RX
10 HSPU
200m run
7/19/17
CrossFit Allegiance – CrossFit
Weightlifting
Push Press (77% 5×5)
Metcon
Metcon (Time)
Team of 3
For Time:
3k Row
300 Double Unders
30 Rounds of Cindy
30 min time cap
200 singles per person
each person will do 10 rounds of Cindy. One person working at a time. Break it up however needed.
7/18/17
CrossFit Allegiance – CrossFit
Evans Family Farm will be here again this Saturday from 10:30-11am. They will have pork and chicken.
Weightlifting
Metcon (2 Rounds for reps)
EMOMx8
Minutes 1-4: 4 Snatches (155/105)
Minutes 5-8: 6 Clean and Jerks (155/105)
ADV RX as written
RX 135/95
Round 1 is # of snatches Round 2 is # or C&J
Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
600m Run Buy-In
12 Deadlifts (185/135)
12 Bar Facing Burpees
Rest 5:00
AMRAP 5:
400m Run Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 5:00
AMRAP 5:
200m Run Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees
600m run is out to the 200m mark on the road back to the garage door and around the building.
7/17/17
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (78% 5×6)
Metcon
Metcon (Time)
For Time:
27-21-15-9
KBS (24/16kg)
OHS (75/55)
200m run after every round
