WOD
6/24/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3
For Time:
400m Run
90 Box Jump Overs (24/20″)
90 Power Snatch (75/55)
90 Push-ups
90 Power Snatch (75/55)
90 Box Jump Overs (24/20″)
400m run
6/23/17
CrossFit Allegiance – CrossFit
Happy Birthday Tim!
Warm-up
Bike for 1 min or Row 250m
2 Rounds
10 hollow rocks
10 bridges
10 flutter kicks
10 super mans
30 sec plank
-then-
5# plate arm raises—- Front/side/across
PVC pass throughs
Hip stretch/soldier walks/quad pulls
Gymnastics
Metcon (AMRAP – Reps)
Max Reps of C2B Pull-ups in 1:00
Does not need to be unbroken
Weightlifting
Clean and Jerk
60% 2 Cleans +1 Jerk
70% 2 Cleans +1 Jerk
75% 2 Cleans +1 Jerk
80% 1 Clean & Jerk
85% 1 Clean & Jerk
90% 2×1 Clean & Jerk
Metcon
Metcon (Time)
Partner WOD
40 – 30 – 20:
DB Hang Squat Cleans 50/35#
Push-press 50/35#
Row 1200m
Row 1200 after 40 and after 30 and then after 20.
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
