WOD
6/22/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
30/25 Calorie Row
20 Push-ups
10 Deadlifts (245/165)
Metcon
Metcon (No Measure)
Each Station is 5 minutes
Run 200m
Stretch hamstrings & glutes
Bike 1 min
Quads & calfs
Run 200m
Hip stretch
Bike 1 min
Rollout
6/21/17
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (Work up to a heavy single)
Metcon
Metcon (3 Rounds for reps)
AMRAP 4:00:
400m Run
15 Burpees Over Bar
Max Power Cleans (135/95)
Rest 4:00
AMRAP 4:00:
400m Run,
10 Burpees Over Bar
Max Power Cleans (155/105)
Rest 4:00
AMRAP 4:00:
400m Run
5 Burpees Over Bar
Max Power Cleans (185/135
ADV RX as written
RX 105/65, 115/75, 135/85
400m is 2 laps around the building. If it is muddy or raining Row 400m for RX
Saturday Fun! Why would you ever miss a Saturday class? We have so much fun!
6/20/17
CrossFit Allegiance – CrossFit
Happy Birthday Bruce! Happy Birthday Adam!
The Meltdown ends this Wednesday. Please see me for your final weigh in : )
The Body Composition testing truck will be here this weekend. If you are interested in taking your body fat % or retaking it sign up at the link below.
Weightlifting
Squat Snatch (85% 3×1)
60% 1×2
70% 1×2
75% 1×2
80% 1×2
85% 3×1
Metcon
Harley Love (Time)
6 Rounds:
13 Thrusters (115/80)
14 CTB Pull-Ups
Saturdays winning team holding the trophy and the title.
6/19/17
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat (85% 3×1)
60% 1×2
70% 1×2
75% 1×2
80% 1×2
85% 3×1
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 25
Teams of 3:
10 Front rack DB Reverse Lunges (5/side) 50/35#
10 DB Push Press 50/35#
10 Squat jumps W/1 DB 50/35#
200m Row
*Relay style, Athlete 2 can start once Athlete 1 starts to row, etc.
6/17/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 25
200m run
5 Burpees
10 Wallballs 20/14#
Partner A completes a round then partner B completes a round.
The run is worth 1 rep
Partner WOD
CrossFit Allegiance – CrossFit
Metcon
Snatch (85% 3 Sets offf 2)
60%/2
70%/2
75%/2
80%/2
(85% 3×2)
Weightlifting
Metcon (Time)
Partner Jackie
2,000m Row
100 Thrusters (45/35#)
60 Pull-ups
Please do not drop the bar
6/15/17
CrossFit Allegiance – CrossFit
Warm-up
Warm-up (No Measure)
20 Jumping jacks
5 Burpees
5 air squats (pause and hold bottom position for 3 seconds)
20 DU or singles
-then-
2 Rounds:
10 Lunges 5/leg
20 sec plank
-Then-
Soldier walks
Quad pull toe touch
Butt kicks
Metcon
Annie on the Run (Time)
100 DU
50 Sit-ups
200m Run
80 DU
40 Sit-ups
200m Run
60 DU
30 Sit-ups
200m Run
40 DU
20 Sit-ups
200m Run
20 DU
10 Sit-ups
200m Run
200 m run is one lap around the building
Mobility
Metcon (No Measure)
3 min at each station
Station 1:
Rollout
Station 2:
Back smash
Station 3:
Chest smash
Station 4:
Glutes/hamstrings
Station 5:
Child’s pose
Downward facing dog
6/14/17
CrossFit Allegiance – CrossFit
Warm-up
Warm-up (No Measure)
200m jog 1 lap around the building
Butt Kicks
Soldier walks
Quad pull – Toe Touch
2 Rounds:
10 Reverse Lunges w/ Rotation
10 Lateral Lunges 5/ side
10 lateral leg swings 5/side
10 single arm Russian KBS 5/arm
Weightlifting
Back Squat (95% 1×1)
60%/2
70%/2
75%/2
80%/2
85%/2
90%/1
95%/1
Metcon
Metcon (Time)
21-15-9:
Snatches, 135/95
GHDSU
Directly into:
18-12-6:
Jerks, 135/95
Bar Muscle-ups
Directly into:
15 – 12 – 6:
Bar Facing Burpees
T2B
ADV RX as written
RX Pull-ups 115/75
6/13/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (3 Rounds for reps)
AMRAP 4:
27 Hang Cleans (135/95)
27 Wallballs (20/14#)
27 Calorie Row
Rest 4:00
AMRAP 4:
21 Hang Cleans (135/95)
21 Wallballs (20/14#)
21 Calorie Row
Rest 4:00
AMRAP 4:
15 Hang Cleans (135/95)
15 Wallballs
15 Calorie Row
Metcon (10 Rounds for reps)
EMOMx20:
Odd: 6-10 Power Cleans (155/105)
Even: 6-10 Strict Press 85/115 (off the rack)
ADV RX as written
RX PC (135/95) SP (95/65)
6/12/17
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat
60% 1×2
70% 1×2
75% 1×2
80% 1×2
85% 1×2
90% 2×1
Metcon
Metcon (Time)
Partner WOD
4 Rounds:
36/24 Calorie Row
30 Box Jump Overs (24/20″)
24 T2B
18 DB Front Squats (50’s/35’s)
ADV RX as written
RX FS (35/20#)
