WOD

No WOD available

4/11/17

CrossFit Allegiance – CrossFit

Happy Birthday Brian!

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Metcon

Metcon (Time)

Partner WOD

3 Rounds:

100 DU

40 Wallballs (20/14#)

400m run

50 cal row

2 Round:

100 DU

40 Wallballs (20/14#)

200m run

40 Calorie Row

1 Round:

100 DU

40 Wallballs (20/14#)

100m run

30 Calorie Row

Split reps and Calories and run together.

Metcon

Metcon (10 Rounds for reps)

EMOMx:10:

5 Over Bar Burpees + 5 Thrusters (115/80)

ADV RX as written

RX 95/65

4/10/17

CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat (60% 1×5 65% 1×5 70% 5×3)

Metcon

Metcon (AMRAP – Reps)

4 Rounds:

Min 1: 1 Round of Strict Cindy

Min 2: 15/12 Calorie Row

Min 3: Max Clean and Jerks (135/95#)

Score is clean & Jerks

4/8/17

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Teams of 3:

400m Run 35/25# plate

125 Pull-Ups

400m Run 35/25#

100 Calorie Row

400m Run 35/25#

75 Wallballs 20/14#

400m Run 35/25#

Run together and pass the plate as needed. Split reps

ADV RX as written

RX 25/15# plate

4/7/17

CrossFit Allegiance – CrossFit

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Core work

Metcon (No Measure)

3 Rounds

Min 1: 15 sec L-sit on the rings

Min 2: 15 GHDS

Min 3: 15 Sit-ups

Scaling options

Sit-ups

Weighted sit-ups

Leg lifts

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

Teams of 3:

7 KBS (32/24kg)

7 Box Jumps (24/20″)

10m Shuttle Sprint

7 Burpees

10m Shuttle Sprint

ADV RX as written

RX 24/16kg

Each 10m shuttle sprint is one rep (sprint down do your 7 Burpees and sprint 10m back)

Partners complete full round then switch.
The 3 person team WODs allows for high intensity that we can put into each round. 🙂

4/6/17

CrossFit Allegiance – CrossFit

Yoga at 10:30 Friday

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Metcon

Metcon (3 Rounds for reps)

3 Rounds

Min 1: 50 DU

Min 2: 15 Push-ups

Min 3: 8 Strict Pull-ups

Min 4: 15 Wallballs

Min 5: 10 V-ups

ADV RX as Written

RX kipping PU

It is still RX or ADV RX if you don’t get all the reps in. Just put what you get.
98 reps per round

Mobility

Metcon (No Measure)

3 Rounds

Min 1: pick a stretch

Min 2: pick a stretch

Min 3: pick a stretch

4/5/17

CrossFit Allegiance – CrossFit

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Weightlifting

Clean and Jerk (Work up to a heavy single)

Metcon

Firestarter (Time)

Teams of 3:

ADV RX

100 Calorie Row

75 Burpees over Bar

50 Squat Cleans (135/95)

100 Toes to Bar

50 Squat Cleans (135/95)

75 Burpees over Bar

100 Calorie Row

RX 115/80

Scaled 95/65

4/4/17

CrossFit Allegiance – CrossFit

Happy Birthday Marcio!

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Weightlifting

Back Squat (4×2 85%)

Metcon

Upper Hand (AMRAP – Rounds and Reps)

ADV RX

AMRAP 20:

2 Rope Climbs

8 HSPU

50′ Walking Lunge

RX

AMRAP 20:

2 Rope Climbs

16 Push-ups

50′ Walking Lunge

Scaled

AMRAP 20:

2 Rope Climbs

12 DB Strict Press (35s/20s)

50′ Walking Lunge


Dane finished 269th in the world and 12th in the Region! Great j

4/3/17

CrossFit Allegiance – CrossFit

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Brent finished 9 in the Region and 94th in the world!

Weightlifting

Snatch (65% 3×2)

Overhead Squat (65% 3×3)

Metcon

Metcon (AMRAP – Reps)

ADV RX

Athletes training to compete in Regionals:

Teams of 3: AMRAP 25:

100 Cal Row

50 Cleans (135/95#)

100 Cal Row

50 Cleans (155/105#)

100 Cal Row

50 Cleans (185/135#)

100 Cal Row

Max Power Cleans (205/145#)

RX

Athletes training to compete locally:

115/75, 135/95, 155/105

Max Power Cleans 185/135

Athletes training to stay fit:

95/65, 115/75, 135/95

Max Power Cleans 155/105
Your score will be the number of cleans you get in the last round of Max Cleans

4/1/17

CrossFit Allegiance – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

Teams of 3 – Athlete completes full round before switching

12/9 Calorie Row

9 Box Jump-Overs (24/20″)

6 DB Thrusters (50/35#)

3/31/17

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

4 min AMRAP

3 -Push Press 135/95

16 – KBS (32/24)

35 – Double Unders

– 4 minute rest –

8 min AMRAP

3 – Bar Muscle Up

16 – KBS (32/24kg)

35 – Jumping Lunges (8 e/leg)

Rx plus: As written

Rx:115/85, C2B pull-ups, 24/16kg

Reverse Funnel Run (Distance)

For Distance:

5min run, 5min walk

4min run, 4min walk

3min run, 3min walk

2min run, 2min walk

1min run.

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