WOD
8/18/17
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat (5×4 85%)
Metcon
Metcon (Time)
Partner
3 RFT:
1000 Meter Row
24 Burpees
40 Box Jumps (24/20)
8/17/17
CrossFit Allegiance – CrossFit
Happy Birthday Nick!
Metcon
Metcon (Time)
Partner WOD
2 Rounds:
50 Deadlifts (185/135)
100 Wallballs (20/14)
150/100 Calorie Row
ADV RX as written
RX 155/105
Optional Extra Strength Work
Push Press (5×5 70%)
8/16/17
CrossFit Allegiance – CrossFit
Just a reminder no 4pm class today Thursday and Friday.
Weightlifting
Power Clean (70% 5×5)
Push Jerk (70% 5×5)
Metcon
Metcon (Time)
For Time:
15-10-5
KBS (32/24kg)
T2B
800 Meter run
5-10-15
KBS (32/24kg)
T2B
8/15/17
CrossFit Allegiance – CrossFit
Weightlifting
Metcon (Weight)
EMOMx6
3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)
ADV RX as written
RX 135/95
Metcon
Metcon (4 Rounds for reps)
AMRAPx 3min
21/18 Calorie Row
21 Erg Burpees
Max Thrusters (75/55)
Rest 3 min
AMRAPx 3
18/15 Calorie Row
18 Erg Burpees
Max Thrusters (95/65)
Rest 3 min
AMRAPx 3
15/12 Calorie Row
15 Erg Burpees
Max Thrusters (115/80)
Rest 3 min
AMRAPx 3
12 /9 Calorie Row
12 Erg Burpees
Max Thrusters (135/95)
Future CrossFitters
8/14/17
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (5×5 85%)
Metcon
Metcon (Time)
3 RFT:
400 Meter Run
15 Clean and Jerks (115/80)
75 Double-Unders
Extra work if you want an after WOD
Snatch
70%/2
75%/2
80%/2
85%/2
90%/1
95%/1
Snatch Pull (110% 4×2)
8/12/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3:
6 Rounds
1000m Row
24 HSPU
30 T2B
200m run
ADV RX as written
RX 45 Push ups or 15/person
Split reps run together
8/11/17
CrossFit Allegiance – CrossFit
Happy Birthday Bob Johnson!
Weightlifting
Clean and Jerk (90% 3×1)
70% 1×2
75% 1×2
80% 1×2
85% 1×1
90% 3×1
Metcon
Metcon (Time)
3 RFT:
10 Front Squats (185/135)
20 C2B
50 Double Unders
ADV RX as written
RX 155/105
Not off the rack
8/10/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD:
60-40-30-20
KBS (32/24kg)
Burpees
400 Meter Run
ADV RX as Written
RX 24/16kg
**Split reps however needed and run together
Mobility
Metcon (No Measure)
2 min Frog stretch
2 min ankle stretch
2 min 90/90 stretch
2 min Chest Smash with ball
2 min Lat Smash with Roller
8/9/17
CrossFit Allegiance – CrossFit
Weightlifting
Push Press (5×4 80%)
Metcon
Metcon (AMRAP – Reps)
AMRAP x 7 min
Power Snatch (115/80)
EMOM: 7 Wall Balls (30/20)
score is # of Snatches
ADV RX as written
RX 20/14 WB
***Start with WB***
Optional Extra Strength Work
Power Clean (80% 5×4)
Push Jerk (80% 5×3)
8/8/17
CrossFit Allegiance – CrossFit
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Metcon
Boat Race (Time)
3 RFT:
500m Row
400m Run
3 mins rest between rounds
