WOD
7/10/17
CrossFit Allegiance – CrossFit
Happy Birthday Patrick!
Help someone and give blood.
Weightlifting
Back Squat (75% 5×6)
Metcon
Air Ball (Time)
4 Rounds:
21 Wallballs (20/14)
18 Calorie Row
15 Box Jumps (24/20″)
12 DB Snatches (50/35)
7/9/17
CrossFit Allegiance – CrossFit
Weightlifting
1. Snatch
60%/3
65%/3
70%/3
(75%/3)3
2. Snatch Pull
(95%/3)4
Gymnastics
Bar MU (5×50% unbroken, :50 rest)
Bar Muscle ups
5×50% unbroken, :50 rest
7/8/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3:
400m Run
75 Power Snatch (115/80)
15 Rope Climbs
400m Run
75 Clean & Jerks (135/95)
15 Rope Climbs
ADV RX as Written
RX 95/65 C& J 115/80
10 pull-ups for every 5 rope climbs.
7/7/17
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (87% 1×1)
77%/5
82%/1
77%/5
85%/1
77%/5
87%/1
Metcon
Metcon (Time)
3 RFT:
75 DU
50 Air Squats
25/20 Calorie Row
7/6/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
15 T2B
15 Hand Release-Push-ups
100m KB Farmers Carry (32/24kg)
Mobility
7/5/17
CrossFit Allegiance – CrossFit
Weightlifting
Power Clean + Front Squat (3×2 70%)
2×2 60%
2×2 65%
3×2 70%
Metcon
Metcon (Weight)
EMOMx10:
Odd: 5 Thrusters (Climbing)
Even: 200m Run (once around the building)
You choose your weight on the thrusters. Add weight each round. Score will be total weight. For example 55,65,75,85,95 will be 375#
7/4/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3
Cash in 45 Pull-ups and 45 Clean & Jerks 135/95
3 rounds
105 Burpees
105 Sit-ups
105 Lunges
Cash-out 45 Pull-ups and 45 Clean & Jerks 135/95
Metcon
Or if you want you can do this WOD solo
Rene (Time)
7 rounds for time of:
400m Run
21 Walking Lunges
15 Pull-Ups
9 Burpees
*If you have a 20-lb. weight vest or body armor, wear it.
Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013
To learn more about Rene click here
7/3/27
CrossFit Allegiance – CrossFit
This Monday July 3rd 5:30am and 9:30am class only then Tuesday July 4th 9:30am only
Happy birthday Matt!
Metcon
Metcon (Time)
Team of three
Cash in 800m run
4 Rounds:
60 Wallballs (20/14)
54 Calorie Row
45 Box Jumps (24/20″)
36 KBS (32/24kg)
Cash out 800m run
ADV RX as written
RX 24/16 kg
Split reps and run together
7/1/17
CrossFit Allegiance – CrossFit
They will be set up for us this Saturday if anyone is interested.
Metcon
Metcon (Time)
For Time:
Team of 3
60 Sumo DLHP
400m Run
60 Thrusters (95/65)
800m Run
60 Thrusters (95/65)
400m Run
60 Sumo DLHP
Rain: Metcon (Time)
60 Sumo DLHP
1200m Row
60 Thrusters (95/65)
2400m Row
60 Thrusters (95/65)
1200m Row
60 Sumo DLHP
If it rains
6/30/17
CrossFit Allegiance – CrossFit
Weightlifting
Snatch (Wok up to a heavy single)
Metcon
Metcon (Time)
5 RFT:
10 Power Snatches (95/65)
5 Burpee Box Jumps (24/20″)
