WOD
5/4/17
CrossFit Allegiance – CrossFit
Happy Birthday Linda C!
Warm-up
Metcon (No Measure)
Hollow Rock
8×10
Super mans
8×5
Metcon
Partner Bumper Row (Time)
Partner WOD
ADV Rx
3 Rounds:
1000m Row
50 Sit-ups
40 Strict Presses (75/55)
RX
3 Rounds:
1000m Row
50 Sit-ups
40 DB Push Presses (35s/20s)
5/3/17
CrossFit Allegiance – CrossFit
Weightlifting
Squat Clean (1×1)
Work up to a heavy squat clean
Metcon
Metcon (Time)
21 – 15 – 9
Kettlebell Swings 32/24kg
400m run
directly into
18 – 12 – 6:
Row for Calories
Lateral Burpees over the rower
Directly into
12 – 9 – 6:
Squat Cleans (155/105)
200 Meter Run
ADV RX as written
RX 135/95
5/2/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15:
15 Box Jump Overs (24/20″)
12 Ring Dips
9 Power Cleans (155/105)
ADV RX as written
RX 135/95
Metcon (10 Rounds for reps)
EMOMx20:
Odd: 15/12 cal row
Even: 10 HSPU
ADV RX as written
RX 15/12 cal row and 8 HSPU
5/1/17
CrossFit Allegiance – CrossFit
Weightlifting
1. Power Snatch
65% 3×3
2. Overhead Squat
65% 3×3
Power Snatch
Overhead Squat
Metcon
Heartbreak Kid ADV (Time)
“Heartbreak Kid”
3 RFT:
10 Front Squats, 155/105 no rack
20 C2B Pull ups
50 Double unders
4/29/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
1 Mile Run
21 KB Swings (32/24kg)
21 Goblet Squats (32/24kg)
800 Meter Run
15 KB Swings (32/24kg)
15 Goblet Squats (32/24kg)
400 Meter Run
9 KB Swings (32/24kg)
9 Goblet Squats (32/24kg)
4/28/17
CrossFit Allegiance – CrossFit
Happy Birthday Bob S!
Weightlifting
Snatch (85% 3×1)
60% x3
70% x 3
75% x 3
80% x 2
85% 3×1
Metcon
Metcon (Time)
For time:
30 Front Rack Lunge 135/95
30 Wallballs (20/14)
30 Thrusters (135/95)
30 Pull-ups
30 Power Cleans (135/95)
30 Ring Dips
ADV RX as written
RX 115/75
4/27/17
CrossFit Allegiance – CrossFit
Metcon
Partner benchwarmers (Time)
Teams of 3:
3 Rounds:
100 Calorie Row
50 Bench Press (135/95)
400m Team Run
ADV RX as written
RX (115/80)
Scaled Floor Press
4/26/17
CrossFit Allegiance – CrossFit
Weightlifting
Power Clean + Front Squat (Work up to a heavy single)
Metcon
Masters Qualifier 17.4 (Time)
2 rounds for time:
10 deadlifts, 315/225
20 deficit HSPU 4.5/3″ deficit
30 front squats, 95/65
4/25/17
CrossFit Allegiance – CrossFit
Metcon
Masters Qualifier 17.1 (2) (AMRAP – Reps)
For time:
100 dumbbell snatches, 50/35
80-calorie row
60 bar facing burpees
40 ring muscle-ups
Time cap: 20 minutes
4/24/17
CrossFit Allegiance – CrossFit
Weightlifting
Power Snatch + OHS (Work up to a heavy single)
Back Squat (5×5 80%)
Metcon
Masters qualifier 17.3 (Time)
21-15-9
Shoulder to Overhead 135/95
C2B
