WOD

No WOD available

6/17/17

CrossFit Allegiance – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25

200m run

5 Burpees

10 Wallballs 20/14#

Partner A completes a round then partner B completes a round.
The run is worth 1 rep

Partner WOD

CrossFit Allegiance – CrossFit

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Metcon

Snatch (85% 3 Sets offf 2)

60%/2

70%/2

75%/2

80%/2

(85% 3×2)

Weightlifting

Metcon (Time)

Partner Jackie

2,000m Row

100 Thrusters (45/35#)

60 Pull-ups

Please do not drop the bar

6/15/17

CrossFit Allegiance – CrossFit

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Warm-up

Warm-up (No Measure)

20 Jumping jacks

5 Burpees

5 air squats (pause and hold bottom position for 3 seconds)

20 DU or singles

-then-

2 Rounds:

10 Lunges 5/leg

20 sec plank

-Then-

Soldier walks

Quad pull toe touch

Butt kicks

Metcon

Annie on the Run (Time)

100 DU

50 Sit-ups

200m Run

80 DU

40 Sit-ups

200m Run

60 DU

30 Sit-ups

200m Run

40 DU

20 Sit-ups

200m Run

20 DU

10 Sit-ups

200m Run
200 m run is one lap around the building

Mobility

Metcon (No Measure)

3 min at each station

Station 1:

Rollout

Station 2:

Back smash

Station 3:

Chest smash

Station 4:

Glutes/hamstrings

Station 5:

Child’s pose

Downward facing dog

6/14/17

CrossFit Allegiance – CrossFit

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Warm-up

Warm-up (No Measure)

200m jog 1 lap around the building

Butt Kicks

Soldier walks

Quad pull – Toe Touch

2 Rounds:

10 Reverse Lunges w/ Rotation

10 Lateral Lunges 5/ side

10 lateral leg swings 5/side

10 single arm Russian KBS 5/arm

Weightlifting

Back Squat (95% 1×1)

60%/2

70%/2

75%/2

80%/2

85%/2

90%/1

95%/1

Metcon

Metcon (Time)

21-15-9:

Snatches, 135/95

GHDSU

Directly into:

18-12-6:

Jerks, 135/95

Bar Muscle-ups

Directly into:

15 – 12 – 6:

Bar Facing Burpees

T2B

ADV RX as written

RX Pull-ups 115/75

6/13/17

CrossFit Allegiance – CrossFit

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Metcon

Metcon (3 Rounds for reps)

AMRAP 4:

27 Hang Cleans (135/95)

27 Wallballs (20/14#)

27 Calorie Row

Rest 4:00

AMRAP 4:

21 Hang Cleans (135/95)

21 Wallballs (20/14#)

21 Calorie Row

Rest 4:00

AMRAP 4:

15 Hang Cleans (135/95)

15 Wallballs

15 Calorie Row

Metcon (10 Rounds for reps)

EMOMx20:

Odd: 6-10 Power Cleans (155/105)

Even: 6-10 Strict Press 85/115 (off the rack)

ADV RX as written

RX PC (135/95) SP (95/65)

6/12/17

CrossFit Allegiance – CrossFit

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Weightlifting

Front Squat

60% 1×2

70% 1×2

75% 1×2

80% 1×2

85% 1×2

90% 2×1

Metcon

Metcon (Time)

Partner WOD

4 Rounds:

36/24 Calorie Row

30 Box Jump Overs (24/20″)

24 T2B

18 DB Front Squats (50’s/35’s)

ADV RX as written

RX FS (35/20#)

6/10/17

CrossFit Allegiance – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 24

Team of 3:

75 DU

30 Push-press 75/55

30 T2B

30 Front Squats 75/55

6/9/17

CrossFit Allegiance – CrossFit

Workout is at our new location today. 615N HWY 16, 3 doors down from Dunkin’ Donuts (the green awning).
Our members are by far the best. Everybody pitched in with the move. We can’t thank you enough for always being awesome!

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Weightlifting

Back Squat (95%1×1)

60%/2

70%/2

75%/2

80%/2

85%/2

90%/1

95%/1

Please use safety racks

Metcon

Metcon (Time)

4 round:

12/9 cal row

12 cleans 115/85

12 pull-ups

ADV RX as written

RX 95/70

6/8/17

CrossFit Allegiance – CrossFit

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Core work

Metcon (AMRAP – Reps)

Tabata

sit-ups

Hollow Rock

Metcon

Metcon (Time)

Partner WOD

40-30-20

KB DL 24/16kg

Ring pullupes

Scaled KB DL 16/12kg

Scaled Pullups = RR

6/7/17

CrossFit Allegiance – CrossFit

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Metcon

Metcon (AMRAP – Reps)

Partner WOD

0:00-10:00:

1 Mile Run

(Partner A runs 400 then partner B runs 400) Repeat to total 1 mile

Max HSPU in remaining time

10:00-13:00:

Rest

13:00-20:00:

800 Meter Run (Partner A runs 400 than B runs 400)

Max Lunges in remaining time

20:00-23:00:

Rest

23:00-27:00:

400 Meter Run Partner A runs 200 then B 200)

Max Burpees in remaining time

One person working

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