WOD
4/22/17
CrossFit Allegiance – CrossFit
Happy Birthday Johnny B!
Metcon
Metcon (Time)
Partner WOD
For time:
60 Burpees
60 Calorie Row
30 Wallballs
120 Calorie Row
30 Wallballs
60 Calorie Row
60 Burpees
4/21/17
CrossFit Allegiance – CrossFit
Happy Birthday Eli and Lily S!
Weightlifting
Front Squat (60% 1×5 65% 1×5 70% 1×5 75% 3×5)
Metcon
Metcon (Time)
4 Rounds:
200m Run
18 Thrusters (65/45)
15 Pull-ups
Or do this WOD to help Jill and Alyson out with the masters qualifier. ?
CrossFit Games Open 16.2 (AMRAP – Reps)
4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
4/20/16
CrossFit Allegiance – CrossFit
Happy Birthday Catie H!
Warm-up
Metcon (2 Rounds for reps)
Tabata
Hollow Rock
Tabata
sit-ups
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
50m Prowler Push (90/45#)
50m Farmers Carry 24/16kg
200m Run
*split the teams evenly but ideally into teams of 4. Each athlete completes a full round and switches once they finish the run.
Each Station is worth 1 Rep at the end of the WOD if you make it more than halfway the rep will count.
4/19/17
CrossFit Allegiance – CrossFit
Weightlifting
Clean and Jerk (60% 2×2 65% 2×2 70% 2×2 75% 2×2)
Metcon
Metcon (Time)
5RFT:
4 Bar MU
8 HSPU
12 Jumping Lunges
ADV RX as written
RX 4 C2B
4/18/17
CrossFit Allegiance – CrossFit
Metcon
Partner rowboat (Time)
Partner WOD
3RFT:
500m Row
400m Run
Rest 3:00 between rounds
Partner A starts on the row while partner B starts on the run then switch. One round is complete once both run and row. The 3:00 rest starts when the last person finishes.
Metcon
Metcon (10 Rounds for reps)
EMOMx10:
Odd: 7 T2B + 7 OHS (115/85)
Even: 7 Bar Facing Burpees + 7 T2B
ADV RX as written
RX sets of 5 or better 95/65
4/17/17
CrossFit Allegiance – CrossFit
Happy Birthday Amanda V!
Weightlifting
Back Squat (60% 1×5 65% 1×5 70% 1×5; 75% 3×5)
Metcon
Metcon (Time)
27-21-15-9:
Power Cleans (95/65)
Wallballs (20/14#)
500-400-200-100m run
RX 75/55
ADV RX as written
4/15/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
4 Rounds:
30 Burpee Box Jumps (24/20″)
30 cal row
30 Hang Snatch (95/65#)
400m run
Split reps and run together
No 6:30pm class this Friday, No Open gym this Sunday and No Yoga!
CrossFit Allegiance – CrossFit
Yes we have class this saturday.? Also CFK is only at 9:30 am all week no 4pm.
Weightlifting
Clean and Jerk (60% 2+1 70% 2+1 x 3, 75% 2+1×2)
60%2 cleans +1 Jerk
70% 2 cleans +1 Jerk x3
75% 2cleans +1 Jerk x 2
Metcon
Metcon (Time)
10 RFT:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Partner “DT”
Partner A does one full round then switches. Each person will do a total of 5 rounds.
ADV RX as written
RX 135/95
4/13/17
CrossFit Allegiance – CrossFit
No 6:30pm class this Friday, No Open gym this Sunday and No Yoga!
Weightlifting
Front Squat (60%x5 65%x5 70% 3×5)
Metcon
Metcon (Time)
4 Rounds
10 Power clean 135/95
10 C2B
10 HSPU
10 T2B
200m run
ADX RX as written
RX 115/80
4/12/17
CrossFit Allegiance – CrossFit
Warm-up
Metcon (No Measure)
Tabata
Hollow Rock
Tabata
V-ups
Metcon
Metcon (Time)
Teams of 3:
60 thrustes 135/95
150 GHDSU
75 over the bar burpees
45 snatches 135/95
ADV RX as written
RX 115/75
