WOD
6/17/17
CrossFit Allegiance – CrossFit
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
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
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
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
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
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
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!
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
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
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
