WOD
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
9/1/17
CrossFit Allegiance – CrossFit
Weightlifting
Deadlift (65% 5×5 touch and go)
Metcon
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
Scaled 1: Burpee C2B 115/80
Scaled 2: Burpee Pullup 95/65
Scaled 3: Burpee jumping pullup 65/45
8/31/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Reps)
Teams of 3
5:00 at each station:
**Prowler Push ( 90/45) down and back on the turf is 2 reps
**GHDSU
**Slamball toss (30/20) standing at the rack heave the slamball up and over the top of the rack for it to land in the middle and then throw it back up and over out of the rack will be 2 reps (DON’T hit the fan 🙂
**Farmers Carry 50m outside
**Bonus reps—-for every 200m run throughout the entire workout is worth 10 reps.
**one person working at a time rotate however needed.
Mobility
Metcon (No Measure)
Station 1: frog stretch
Station 2: 90/90
Station 3: rollout
8/30/17
CrossFit Allegiance – CrossFit
Happy Birthday, Josh Roberts!
Weightlifting
Power Clean
70% 3×5
75% 2×3
Metcon
Metcon (3 Rounds for reps)
AMRAP 5
50/35 Calorie Row
AMRAP Macho Man (135/95)
rest 5 minutes
AMRAP 5
35/25 Calorie Row
AMRAP Macho Man (155/105)
rest 5 minutes
AMRAP 5
20/15 Calorie Row
AMRAP Macho Man (185/135)
ADV RX as written
RX 115/75 135/95 155/105
“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks
8/29/17
CrossFit Allegiance – CrossFit
Starting tomorrow we have daycare! Monday and Wednesday from 8:30-10:30am Tuesday and Thursday from 9:30-10:30am. Please come talk to me if you have any questions.
Weightlifting
Metcon (Time)
21 Strict Press 75/55
rest 1 min
18 Strict Press 95/65
rest :45
15 Strict Press 115/75
rest :30
12 Push Press 135/95
ADV RX as written
RX 65/45, 75/55, 95/65, 115/80
Not off the rack and it doesn’t have to be unbroken.
Metcon
Metcon (Time)
3 RFT:
400 Meter Run
21 KBS (32/24kg)
15 Box Jumps
12 C2B
ADV RX as written
RX 24/16kg and pull-ups
8/28/17
CrossFit Allegiance – CrossFit
Happy Birthday Maddy!
Weightlifting
Snatch (0-8 min Work up to heavy single)
Snatch Grip Deadlift (80% of max snatch 5×5*3sec pause in power position)
Power Position is when torso is erect, knees slightly bent, feet flat. Good article about the power position.
http://boxlifemagazine.com/the-power-position-the-most-important-aspect-of-olympic-weightlifting/
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
AMRAP 15
100 Double Unders
50/36 Calorie Row
30 Dumbbell Hang Squat Cleans (50/35)
Scaled DBHSC (35/20)
