WOD
3/30/17
CrossFit Allegiance – CrossFit
Happy Birthday Nancy!
Metcon
Metcon (5 Rounds for reps)
5 Rounds
Min 1: 5-10 T2B
Min 2: 5-10 HSPU
Min 3: 10 GHD’s
Min 4: 10 Wallballs
Min 5: 100m run
total of 25 minutes
3/29/17
CrossFit Allegiance – CrossFit
Happy 4 year CFA Anniversary to Amy!
Weightlifting
Back Squat (60%/2 70%/2 75%/2 80%2 85%/2 90%/1)
Metcon
Metcon (Time)
5 Rounds:
6 Strict Pull-ups
8 Burpees
10 Deadlifts (185/135)
12 Sit-ups
3/28/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (3 Rounds for reps)
AMRAP 3:
3 Power Cleans (95/65)
3 Front Squats
3 Push Jerks
Rest 3:00
AMRAP 3:
3 Power Cleans (135/95)
3 Front Squats
3 Push Jerks
Rest 3:00
AMRAP 3:
3 Power Cleans (155/105)
3 Front Squats
3 Push Jerks
Metcon
Metcon (Time)
Partner FT:
3,000m run
3,000m row
Split reps however needed. Both can work at the same time but just not doing the same movement.
3/27/17
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat (60%/2 70%/2 75%/2 80%2 85%/2 )
Metcon
Metcon (Time)
21-15-9:
Hang cleans 135/95
C2B Pull-ups
Calorie Row
Extra work if you want an after WOD
Metcon (No Measure)
6 Rounds, NOT for time:
:45 of easy Rowing
4 Ring Muscle-ups
3/25/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2, AMRAP 20:
12 Calorie Row
9 Power Snatches (75/55)
6 T2B
*One athlete working at a time
*Full round, then switch
3/24/17
CrossFit Allegiance – CrossFit
Metcon
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
CrossFit Games Open 17.5 Scaled (Time)
10 rounds for time of:
9 thrusters 65# / 45#
35 single-unders
*40 minute time cap
CrossFit Games Open 17.5 Masters 55+ (Time)
10 rounds for time of:
9 thrusters 65# / 45#
35 double-unders
*40 minute time cap
CrossFit Games Open 17.5 Teens 14-15 (Time)
10 rounds for time of:
9 thrusters 65# / 45#
35 double-unders
*40 minute time cap
3/23/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD FT:
4,000m row
2,000m run
Split reps, Switch when you want and both people can work at the same time. Do it in any order.
Skill
You can do the WOD OR SKill work
Metcon (10 Rounds for reps)
Goat
EMOMx20:
Even: one skill
Odd: one skill
3/22/17
CrossFit Allegiance – CrossFit
Happy Birthday Jenn Harpster!
No yoga this week.
Weightlifting
Clean and Jerk (60%/2 65%/2 70%/2 75%/2 80%/2)
Clean Pull (4×4 95%)
Metcon
Metcon (Time)
Partner WOD
3 RFT:
40/30 Cal Row
30 Pull-ups
20 Burpees
3/21/17
CrossFit Allegiance – CrossFit
This Saturday get accurate measurements of your body fat % and lean mass, a reference table showing you where you are and where you should be, calculations of your resting metabolic rate and total caloric burn…. all for only $45. Sign up below: This is open to the public so invite your friends.
Saturday
https://www.eventbrite.com/e/crossfit-allegiance-body-composition-testing-tickets-31612807759?aff=utm_source%3Deb_email%26utm_medium%3Demail%26utm_campaign%3Dnew_event_email&utm_term=eventurl_text
Sunday
https://www.eventbrite.com/e/crossfit-allegiance-body-composition-testing-tickets-31614772636?aff=utm_source%3Deb_email%26utm_medium%3Demail%26utm_campaign%3Dnew_event_email&utm_term=eventurl_text
Metcon
Metcon (Time)
ADV RX
25-20-15-10-5 of: Hang Snatches (75/55#)
50-40-30-20-10: Sit-ups
100-80-60-40-20: DU
RX
KBS in place of snatch 24/16kg
Scaled: DU is one to one
Metcon
Metcon (6 Rounds for reps)
EMOMx6:
8 DB Thrusters (50s/35s)
Scaled: (35/20)
3/20/17
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (4×3 80%)
Metcon
Cement Mixer (7 Rounds for reps)
7 rounds, On the 3:00:
400m Run
12 Toes to Bar
ADV RX 5 MU
