WOD
7/22/17
CrossFit Allegiance – CrossFit
Evans Farm will be here again with Chicken and Pork.
Metcon
Metcon (Time)
Team of 3:
600m Run
72 DL
600m Run
54 Hang Cleans
600m Run
36 Jerks
600m Run
ADV RX 155/105
RX 135/95
Scaled 115/80
7/21/17
CrossFit Allegiance – CrossFit
Hats are in and Yay it’s Friday!
Weightlifting
Front Squat (5×4 78%)
Metcon
Raise the Bar (AMRAP – Rounds and Reps)
AMRAP 8
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar
ADV RX as written
RX 75/55
continue to 12, 15….
3/3 is one round
6/6 is 2 rounds
9/3 would be 2 rounds 12 reps
7/20/17
CrossFit Allegiance – CrossFit
Warm-up
200m jog
4 rounds:
30 sec plank
10 super mans
15 sit-ups
15 hollow rocks
Metcon
Metcon (Time)
4 rounds
20 Slamballs 30/20#
200m run
Adv RX
10 HSPU
200m run
7/19/17
CrossFit Allegiance – CrossFit
Weightlifting
Push Press (77% 5×5)
Metcon
Metcon (Time)
Team of 3
For Time:
3k Row
300 Double Unders
30 Rounds of Cindy
30 min time cap
200 singles per person
each person will do 10 rounds of Cindy. One person working at a time. Break it up however needed.
7/18/17
CrossFit Allegiance – CrossFit
Evans Family Farm will be here again this Saturday from 10:30-11am. They will have pork and chicken.
Weightlifting
Metcon (2 Rounds for reps)
EMOMx8
Minutes 1-4: 4 Snatches (155/105)
Minutes 5-8: 6 Clean and Jerks (155/105)
ADV RX as written
RX 135/95
Round 1 is # of snatches Round 2 is # or C&J
Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
600m Run Buy-In
12 Deadlifts (185/135)
12 Bar Facing Burpees
Rest 5:00
AMRAP 5:
400m Run Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 5:00
AMRAP 5:
200m Run Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees
600m run is out to the 200m mark on the road back to the garage door and around the building.
7/17/17
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (78% 5×6)
Metcon
Metcon (Time)
For Time:
27-21-15-9
KBS (24/16kg)
OHS (75/55)
200m run after every round
7/15/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Team of 4
200m Run
300 Wallballs 20/14#
200m Run
300 SDLHP 75/55
200m Run
300 Push Press 75/55
200m Run
300 Cal Row
Run together and split reps
7/14/17
CrossFit Allegiance – CrossFit
Happy Birthday Mary!
Warm-up
200m Jog
10 Lunges
10 Soldier walks
10 Quad pull/toe touch
10 Gate Openers
+
2 Rounds
10 Air Squats
10 Sit Ups
10 HRPU
10 DU/20 Singles
Weightlifting
Front Squat (5×4 75%)
Metcon
Metcon (Time)
Partner WOD
10 Rounds:
10 Squat Cleans (135/95)
20 Cal Row
60 Double Unders
Cool down
0-2min
Frog stretch
2-4
Child’s pose
7/13/17
CrossFit Allegiance – CrossFit
Barbell conditioning
Metcon (2 Rounds for reps)
EMOMx8:
Minutes 1-4: 3 Snatches (185/135)
Minutes 5-8: 5 Clean and Jerks (185/135)
ADV RX as written
RX 155/105
L3 135/95
L2 115/75
L1 105/55
Scoring in WODify is reps
R1 Min 1-4
R2 Min 5-8
Metcon (Time)
Team of 3
63-54-45-36:
Chest-to-Bar Pull-ups
DB Lunge (35/20’s)
Push-ups
Split reps as needed and one person working at a time.
ADV RX as written
RX Pull-ups
7/12/17
CrossFit Allegiance – CrossFit
Weightlifting
Push Press (75% 5×5)
Metcon
Metcon (Time)
3 person team WOD
45-36-27-18-9 Deadlifts (225/155)
90-72-54-36-18 GHDSU
*DL then GHD then DL then GHD……
ADV RX as written
RX 205/135
Split reps
