WOD
5/8/17
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
75% 1×5
80% 1×1
75% 1×5
83% 1×1
75% 1×5
85% 1×1
Metcon
Metcon (Time)
21 Thrusters (95/65)
21 KBS (32/24kg)
400m Run
15 Thrusters
15 KBS
400m Run
9 Thrusters
9 KBS
400m Run
5-6-17
CrossFit Allegiance – CrossFit
Metcon
Chip & Rip (Time)
Teams of 2:
100 Cal Row
100 Box Jump Overs, 24/20
100 Deads, 185/125
100 Wall balls, 20/14
100 Burpees
100 Wall Balls
100 Deads
100 BJO
100 Cal Row
ADV RX as written
RX 165/115
5/5/17
CrossFit Allegiance – CrossFit
Happy Birthday day Myra!
Yoga at 10:30am.
Weightlifting
Front Squat (3×3 65%)
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
5/4/17
CrossFit Allegiance – CrossFit
Happy Birthday Linda C!
Warm-up
Metcon (No Measure)
Hollow Rock
8×10
Super mans
8×5
Metcon
Partner Bumper Row (Time)
Partner WOD
ADV Rx
3 Rounds:
1000m Row
50 Sit-ups
40 Strict Presses (75/55)
RX
3 Rounds:
1000m Row
50 Sit-ups
40 DB Push Presses (35s/20s)
5/3/17
CrossFit Allegiance – CrossFit
Weightlifting
Squat Clean (1×1)
Work up to a heavy squat clean
Metcon
Metcon (Time)
21 – 15 – 9
Kettlebell Swings 32/24kg
400m run
directly into
18 – 12 – 6:
Row for Calories
Lateral Burpees over the rower
Directly into
12 – 9 – 6:
Squat Cleans (155/105)
200 Meter Run
ADV RX as written
RX 135/95
5/2/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15:
15 Box Jump Overs (24/20″)
12 Ring Dips
9 Power Cleans (155/105)
ADV RX as written
RX 135/95
Metcon (10 Rounds for reps)
EMOMx20:
Odd: 15/12 cal row
Even: 10 HSPU
ADV RX as written
RX 15/12 cal row and 8 HSPU
5/1/17
CrossFit Allegiance – CrossFit
Weightlifting
1. Power Snatch
65% 3×3
2. Overhead Squat
65% 3×3
Power Snatch
Overhead Squat
Metcon
Heartbreak Kid ADV (Time)
“Heartbreak Kid”
3 RFT:
10 Front Squats, 155/105 no rack
20 C2B Pull ups
50 Double unders
4/29/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
1 Mile Run
21 KB Swings (32/24kg)
21 Goblet Squats (32/24kg)
800 Meter Run
15 KB Swings (32/24kg)
15 Goblet Squats (32/24kg)
400 Meter Run
9 KB Swings (32/24kg)
9 Goblet Squats (32/24kg)
4/28/17
CrossFit Allegiance – CrossFit
Happy Birthday Bob S!
Weightlifting
Snatch (85% 3×1)
60% x3
70% x 3
75% x 3
80% x 2
85% 3×1
Metcon
Metcon (Time)
For time:
30 Front Rack Lunge 135/95
30 Wallballs (20/14)
30 Thrusters (135/95)
30 Pull-ups
30 Power Cleans (135/95)
30 Ring Dips
ADV RX as written
RX 115/75
4/27/17
CrossFit Allegiance – CrossFit
Metcon
Partner benchwarmers (Time)
Teams of 3:
3 Rounds:
100 Calorie Row
50 Bench Press (135/95)
400m Team Run
ADV RX as written
RX (115/80)
Scaled Floor Press
