WOD
8/14/17
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (5×5 85%)
Metcon
Metcon (Time)
3 RFT:
400 Meter Run
15 Clean and Jerks (115/80)
75 Double-Unders
Extra work if you want an after WOD
Snatch
70%/2
75%/2
80%/2
85%/2
90%/1
95%/1
Snatch Pull (110% 4×2)
8/12/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3:
6 Rounds
1000m Row
24 HSPU
30 T2B
200m run
ADV RX as written
RX 45 Push ups or 15/person
Split reps run together
8/11/17
CrossFit Allegiance – CrossFit
Happy Birthday Bob Johnson!
Weightlifting
Clean and Jerk (90% 3×1)
70% 1×2
75% 1×2
80% 1×2
85% 1×1
90% 3×1
Metcon
Metcon (Time)
3 RFT:
10 Front Squats (185/135)
20 C2B
50 Double Unders
ADV RX as written
RX 155/105
Not off the rack
8/10/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD:
60-40-30-20
KBS (32/24kg)
Burpees
400 Meter Run
ADV RX as Written
RX 24/16kg
**Split reps however needed and run together
Mobility
Metcon (No Measure)
2 min Frog stretch
2 min ankle stretch
2 min 90/90 stretch
2 min Chest Smash with ball
2 min Lat Smash with Roller
8/9/17
CrossFit Allegiance – CrossFit
Weightlifting
Push Press (5×4 80%)
Metcon
Metcon (AMRAP – Reps)
AMRAP x 7 min
Power Snatch (115/80)
EMOM: 7 Wall Balls (30/20)
score is # of Snatches
ADV RX as written
RX 20/14 WB
***Start with WB***
Optional Extra Strength Work
Power Clean (80% 5×4)
Push Jerk (80% 5×3)
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
