WOD
8/25/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Reps)
Partner WOD
20 minute AMRAP
Plate Push 45/35
Calorie Row 25/20
Partner A pushes the plate as many reps as possible while Partner B gets the calories. Once Partner B finishes on the row switch. Score is AMRAP with the plate pushes. Down and back on the turf is 2 reps.
Skill
Metcon (No Measure)
Skill 1
EMOMx8 minutes (reps depends on the skill)
Skill 2
EMOMx8 minutes (reps depends on the skill)
8/24/16
CrossFit Allegiance – CrossFit
Happy Birthday Jen Taylor!
Metcon
Metcon (AMRAP – Reps)
8 Minute AMRAP
20 Back Squats, 155/105
20 Back Squat, 185/135
20 Back Squats, 225/155
OFF the Rack, 1 Bar.
Metcon (AMRAP – Reps)
8 Minute AMRAP
20 Push Press, 135/95
20 Push Press, 155/105
20 Push Press, 175/115
OFF the rack, 1 Bar
Metcon (AMRAP – Reps)
8 Minute AMRAP
20 Hang Clean, 155/105
20 Hang Clean, 175/115
20 Hang Clean, 195/125
*No Racks. 1 Bar.
Metcon (AMRAP – Reps)
8 Minute AMRAP
20 Strict C2B Pull ups
20 Strict Pull ups
20 Kipping C2B Pull ups
8/23/16
CrossFit Allegiance – CrossFit
Happy Birthday Karina
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 min of:
15/12 Cal Row
15 Box Jump Overs, 24/20
15 KB Goblet Squats, 32/24kg
Metcon
Metcon (No Measure)
3 Giant Sets of:
30 Weighted Sit-ups
30 Hip Extensions
30 second Hollow Hold
8/22/16
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (3×6 across)
Metcon
The Zoo Keeper (Time)
3 RFT:
400m Run
10 Clean and Jerks, 135/95
8/20/16
CrossFit Allegiance – CrossFit
Weightlifting
Halting Squat Cleans (5×2)
pause at the knee for 2 seconds, drop each rep from the top
Jerk (Work up to a heavy Push Jerk + Split Jerk )
Off the rack
Metcon
Metcon (Time)
Partner WOD
3 Rounds
60 Goblet Squats (32/24)
60 Burpees
800 Meter Run
Split reps and run together
8/19/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
Ascending Ladder for 8 Minutes:
3 Snatch, 3 T2B
6 Snatch, 6 T2B
9 Snatch, 9 T2B
Rx – 115/80
Weightlifting
Back Squat (6×4, across)
8/18/16
CrossFit Allegiance – CrossFit
Metcon
For those of you that missed a day this week or if you do not need a day off this workout is for you.
Metcon (Time)
5 Rounds:
200 Meter Run
12 Calorie Row
21 Wallballs (20/14)
Accessory Work
For those of you that need a break and can use some accessory work. ENJOY!
Metcon (No Measure)
1) 3×10 Weighted Hip Extension with 3 second pause at the top
2) 3 x unbroken reps of strict weighted muscle ups (you choose the weight) If you don’t have MU then do weighted PU.
3) 3×6 Bulgarian split squats (you choose the weight)
4) 5×20 weighted situps
5) 3×10 ring dips
8/17/16
CrossFit Allegiance – CrossFit
Weightlifting
Clean (4×8 unbroken Cleans, climbing )
Metcon
Metcon (AMRAP – Reps)
Teams of 4 (if there is an odd # make a team of 5)
5 Minutes at Each Station:
Prowler Push (90/45) 10m
Calorie Row
Slam balls 30/20
Wall balls 20/14 (10ft)
Farmers Carry 32/24kg 10m
Every 10m is a rep and every calorie is a rep. Switch however you want use one person or two people or three…. it doesn’t matter on the Prowler but one person working at a time for everything else.
8/16/16
CrossFit Allegiance – CrossFit
Weightlifting
Sumo Deadlift (work up to a heay set of 3)
Metcon
Metcon (Time)
3 Rounds:
60 DU
30/20 Cal Row
15 Deadlifts (245/165)
8/15/16
CrossFit Allegiance – CrossFit
Weightlifting
With a running clock…
(NOTE heavy not 1RM)
1. 5 minutes to work up to a heavy single Front Squat
2. 5 minutes to work up to a heavy single Muscle Snatch
3. 5 minutes to work up to a heavy single OHS
4. 5 minutes to work up to a heavy single Snatch Balance
5. 5 minutes to work up to a heavy single Squat Snatch
6. 5 minutes to work up to a heavy single Front Squat
Front Squat (1×1)
Muscle Snatch (1×1)
Overhead Squat (1×1)
Snatch Balance (1×1)
Squat Snatch (1×1)
Front Squat (1×1)
Metcon
Metcon (Time)
1 RFT
15 OHS, 95/65
15 C2B
15 Squat Snatches, 95/65
15 C2B
15 Front Squats, 95/65
15 C2B
15 Squat Cleans, 95/65
15 C2B
ADV RX 155/105
