WOD
9/9/17
CrossFit Allegiance – CrossFit
Metcon
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Extra work if you want an after WOD
Metcon (Time)
Rope Climbs
6 Reps
rest 1 minute
5 Reps
rest :45
4 Reps
rest :30
3 Reps
rest :15
2 Reps
Score is total time with rest time included.
9/8/17
CrossFit Allegiance – CrossFit
HAPPY BIRTHDAY, KRISSY!!
Weightlifting
Front Squat (Work up to a heavy single)
Metcon
Metcon (Time)
For Time:
800 Meter Run
30 Calorie Row
25 Burpees
20 Clusters (115/80)
ADV RX as written
RX 95/65
Optional Extra Strength Work
Clean and Jerk (60% 1×3 70% 1×3 75% 2×3)
9/7/17
CrossFit Allegiance – CrossFit
Metcon
Warm-up
3 Rounds
1 min on bike
5 air squats
10 hollow rocks
15 sit-ups
-then-
3 Rounds
5 RDL’s
5 Bentover rows
10 Jumping jacks
—dynamic stretchs—
Walking Dead (AMRAP – Rounds and Reps)
AMRAP 15:
60 DU
30 Walking Lunges
15 Deadlifts (225/185)
ADV RX as written
RX (185/135)
Scaled (155/105)
9/6/17
CrossFit Allegiance – CrossFit
Weightlifting
Jerk (80% 2×2 off the rack)
65%1×3
70% 1×3
75% 1×3
80% 2×2
Metcon
Push pull (5 Rounds for reps)
5 Rounds:
Max Bodyweight Floor Press
Max Strict Pull-Ups
*Move directly from the Bench to Pull-ups.
Rest 3:00 between rounds.
ADV RX as written
RX 85% of Body weight
9/5/17
CrossFit Allegiance – CrossFit
Gymnastics
Metcon (4 Rounds for time)
15 Strict HSPU
rest 1 min
12 Strict HSPU
rest :45
9 Strict HSPU
rest :30
6 Strict HSPU
rest :15
3 Strict HSPU
ADV RX as written
RX Kiping
Scaled pish press 75/55
Metcon
All Fours (3 Rounds for reps)
AMRAP 4:00, rest 4:00:
400M Run
25/20 Cal Row
Max Power Snatches (75/55)
AMRAP 4:00, rest 4:00:
400M Run
20/15 Cal Row
Max Power Snatches (95/65)
AMRAP 4:00:
400M Run
15/10 Cal Row
Max Power Snatches (115/80)
Labor Day
CrossFit Allegiance – CrossFit
Metcon (Time)
Teams of 3:
400m Run
100 Pullups (135/95)
400m Run
80 Push Jerks (135/95)
400m Run
60 T2B (135/95)
400m Run
40 Clusters (135/95)
ADV RX as weitten
RX 115/75
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
Saturday
CrossFit Allegiance – CrossFit
Reminder: one class Monday at 9:30am and no Open gym
Metcon
Metcon (Time)
3 person team
400M Run 150 WB (20/14)
400M Run 60 Hang Cleans (135/95)
400M Run 60 BBJO (24/20)
400M Run 60 Hang Cleans (135/95)
400M Run 150 WB (20/14)
BBJO are facing the box
Run together
9/1/17
CrossFit Allegiance – CrossFit
Weightlifting
Deadlift (65% 5×5 touch and go)
Metcon
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
Scaled 1: Burpee C2B 115/80
Scaled 2: Burpee Pullup 95/65
Scaled 3: Burpee jumping pullup 65/45
8/31/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Reps)
Teams of 3
5:00 at each station:
**Prowler Push ( 90/45) down and back on the turf is 2 reps
**GHDSU
**Slamball toss (30/20) standing at the rack heave the slamball up and over the top of the rack for it to land in the middle and then throw it back up and over out of the rack will be 2 reps (DON’T hit the fan 🙂
**Farmers Carry 50m outside
**Bonus reps—-for every 200m run throughout the entire workout is worth 10 reps.
**one person working at a time rotate however needed.
Mobility
Metcon (No Measure)
Station 1: frog stretch
Station 2: 90/90
Station 3: rollout
8/30/17
CrossFit Allegiance – CrossFit
Happy Birthday, Josh Roberts!
Weightlifting
Power Clean
70% 3×5
75% 2×3
Metcon
Metcon (3 Rounds for reps)
AMRAP 5
50/35 Calorie Row
AMRAP Macho Man (135/95)
rest 5 minutes
AMRAP 5
35/25 Calorie Row
AMRAP Macho Man (155/105)
rest 5 minutes
AMRAP 5
20/15 Calorie Row
AMRAP Macho Man (185/135)
ADV RX as written
RX 115/75 135/95 155/105
“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks
