WOD
5/17/18
CrossFit Allegiance – CrossFit
Warm-up
Metcon (1 Rounds for reps)
6 Rounds
1 Minute 10 Pushups
1 Minute Rest
Scaled
5 Pushups in a minute.
12 minute Warm-up
Skill Work
Metcon (No Measure)
EMOMx20
Odd min: Skill 1
Even min: Skill 2
I listed some suggested skill work below or feel free to mix and match and do whatever you need to work on your goals. Talk to your coach about your goals if you need some suggestions.
Gymnastics
Metcon (20 Rounds for reps)
ODD Min: 2 Strict HSPU
Even Min: 3 Kipping
Metcon (20 Rounds for reps)
ODD Min: 3-5 Kipping HSPU
Even Min: 3-5 Strict Pull-ups
Metcon (20 Rounds for reps)
Working on Getting a Pull-up and DU
ODD Minute: 2-3 Negatives
Even Minute: 30 seconds DU
Metcon (20 Rounds for reps)
Working on Butterfly PU and DU OR Butterfly PU and HS-walks
ODD: 3-10 Butterfly PU
Even: 45 sec HS-walks (every 5 ft is a rep) OR 30 sec DU
5/16/18
CrossFit Allegiance – CrossFit
Weightlifting
3-Position Power Clean + Split Jerk (Build to a heavy complex)
Metcon
Metcon (Time)
Partner
3 Rounds:
20 Clean and Jerks (135/95)
800 Meter Row
RX 95/65
Split reps
Extra work if you want an after WOD
Metcon (No Measure)
6 Rounds
10 GHD Sit-Ups
20 AbMat Sit-Ups
5/15/18
CrossFit Allegiance – CrossFit
Weightlifting
Deadlift (Build to Heavy Set of 3)
Metcon
Smooth Criminal (AMRAP – Rounds and Reps)
AMRAP 15:
ADV RX
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)
RX
30 DU
30 Wallballs (20/14)
15 Deadlifts (165/115)
5/14/18
CrossFit Allegiance – CrossFit
Who wants to do yoga on the roof for free and then happy hour to follow. May 31st. Limited spots. Register ASAP
https://www.google.com/amp/s/www.eventbrite.com/e/yoga-on-the-terrace-tickets-45691184563/amp
Weightlifting
Back Squat
10 Reps @ 76%
8 Reps @ 81%
6 Reps @ 85%
4 Reps @ 89%
2 Reps @ 94%
Rest 2-3 minutes between sets.
Back Squat
10 Reps @ 76%
8 Reps @ 81%
6 Reps @ 85%
4 Reps @ 89%
2 Reps @ 94%
Rest 2-3 minutes between sets.
Metcon
Killer B’s (4 Rounds for reps)
ADV RX
AMRAP 3:
18 Burpee Box Jumps (24/20)
18 Overhead Squats (75/55)
Max Calorie Row
rest 3 minutes
AMRAP 3:
15 Burpee Box Jumps (24/20)
15 Overhead Squats (95/65)
Max Calorie Row
rest 3 minutes
AMRAP 3:
12 Burpee Box Jumps (24/20)
12 Overhead Squats (115/80)
Max Calorie Row
rest 3 minutes
AMRAP 3:
9 Burpee Box Jumps (24/20)
9 Overhead Squats (135/95)
Max Calorie Row
RX Weights
18 Overhead Squats (55/35)
15 Overhead Squats (65/45)
12 Overhead Squats (75/55)
9 Overhead Squats (95/65)
Score is Calories on the rower
Welcome to the World Dylan James. Congrats to Katie and Jim!
5/12/18
CrossFit Allegiance – CrossFit
Who wants to do yoga on the roof for free and then happy hour to follow May 31st. Limited spots. Register ASAP
https://www.google.com/amp/s/www.eventbrite.com/e/yoga-on-the-terrace-tickets-45691184563/amp
Metcon
Metcon (Time)
Teams of 3
For Time:
400 M Run
100 Deadlifts (155/105)
400 M Run
80 Hang Cleans (155/105)
400 M Run
60 Front Squats (155/105)
400 M Run
40 Push Jerks (155/105)
400 M Run
20 Clusters (155/105)
Adv RX as written
RX 95/65
5/11/18
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat (10×1 climbing)
10 Sets of 1:
6 Seconds Down
1 Second Pause In Bottom
Metcon
Metcon (AMRAP – Rounds and Reps)
ADV RX
AMRAP 20:
200 Meter Run
20/14 Calorie Row
2 Rounds: 4 Bar MU, 8 Kipping HSPUs, 16 Air Squats
RX
AMRAP 20:
200 Meter Run
20/14 Calorie Row
2 Rounds: Strict Cindy (5 strict Pull-ups, 10 Push-ups, 15 Air Squats)
Midline
Metcon (No Measure)
Not Fot Time:
50-40-30-20-10:
AbMat Sit-Ups
Hip Extensions
5/10/18
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
80/60 Calorie Bike
60 T2B
80 sit-ups
100 push-ups
Split reps
Gymnastics
Metcon (No Measure)
21-18-15-12-9:
GHD Sit-Ups
After each set – :15 Second L-Sit Hold
5/9/18
CrossFit Allegiance – CrossFit
Weightlifting
Deadlift
Build to a Heavy Set of:
9 Repetitions
7 Repetitions
5 Repetitions
3 Repetitions
Metcon
Power Outage (3 Rounds for reps)
AMRAP 5:
Buy-In: 100 Double Unders
12 Power Cleans (115/80)
4 Burpee Box Jump Overs (24/20)
rest 5 minutes
AMRAP 5:
Buy-In: 100 Double Unders
8 Power Cleans (135/95)
4 Burpee Box Jump Overs (24/20)
rest 5 minutes
AMRAP 5:
Buy-In: 100 Double Unders
4 Power Cleans (155/105)
4 Burpee Box Jump Overs (24/20)
RX
50 DU
75/55, 95/65, 115/80
5/8/18
CrossFit Allegiance – CrossFit
Gymnastics
Metcon (AMRAP – Rounds and Reps)
ADV RX
AMRAP 3:
Max Unbroken Complex Of…
2 Strict Handstand Push-ups + 3 Kipping Handstand Push-ups
Rest 1 Minute
AMRAP 3:
Max Unbroken Complex of…
1 Strict Handstand Push-up + 4 Kipping Handstand Push-ups
Must come off wall after each completed set.
RX
AMRAP 3:
Max Unbroken Complex Of…
2 Strict Press + 3 Push Press 135/95
Rest 1 Minute
AMRAP 3:
Max Unbroken Complex of…
1 Strict Press + 4 Push Press
Must rack after each completed set.
Jerry (Time)
For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here