WOD
5/24/17
CrossFit Allegiance – CrossFit
Happy Birthday Kyle!
Weightlifting
Front Squat (3×5 79% 1×1 85%, 87%, 89%)
79%/5
85%/1
79%/5
87%/1
79%/5
89%/1
Metcon
Metcon (4 Rounds for reps)
4 Rounds:
Min 1: 12 KB Front Rack Lunges (24/16kg)
Min 2: 12 Push-ups
Min 3: 12 KB Box Step-Ups (16/12kg)
Min 4: 50s Plank Hold (elbows)
6 each leg and everyone steps to 20″ box
5/22/17
CrossFit Allegiance – CrossFit
Happy Birthday Katie P!
Warm-up
Warm-up (No Measure)
200m Jog
10m Spider Man Lunges
10m Quad pull toe touch
10m soldier walks
20m but kicks
20m grapevine
—2 Rounds—
5 Thoracic Ext Rotations/Arm
https://www.youtube.com/watch?v=aCEKBGRhSBQ
5 Scap Push Ups
10 5# plate front raises
10 5# plate Tricep Ext 5/Side
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Metcon (2 Rounds for reps)
EMOMx16:
Odd: 15 Wallballs (20/14#)
Even: 6 Bar MU
Round 1 will be your total # of WB you got each round and Round 2 will be your total # of BMU you got each round.
5/22/17
CrossFit Allegiance – CrossFit
Happy Birthday Dan L!
Warm-up
Warm-up (No Measure)
200 m run
2 Rounds
5 goblet squats
5 KBS
5 one arm KB press/arm
5 single leg KB DL/leg
5 inch worms
-then-
2 Rounds
10 OHS PVC
10 pass throughs
-then-
:30 Pigeon stretch/leg
10 bridges
5 leg raises/leg
:30 frog stretch
1: Table Manners (Time)
3 Rounds:
10 Power Cleans (135/95)
10 Front Squats
10 Push Jerks
ADV RX as written
RX 115/80
Weightlifting
2: Hang Snatch (3×3)
From Mid-thigh
60% 1×4
65% 1×4
70% 1×4
75% 3×3
5/20/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
4 person team:
Run 400m
200 Wallballs (20/14#)
Run 400
200 Sumo Deadlift high pull (75/55#)
Run 400
200 Push Press (75/55)
Run 400
5/19/17
CrossFit Allegiance – CrossFit
Warm-up
Warm-up (No Measure)
200m run
40m high knee skips
40m butt kicks
40m grapevine
-then-
20m soldier walks
20m walk on balls of feet
20m quad-pull/toe-touch
20m knee tucks
20 ankle rolls/foot
20 arm circles/arm
-then-
grab a bar or PVC and go through 2 rounds of Burgener warm-up
https://www.youtube.com/watch?v=ZE7-msQJyfo
Weightlifting
Clean and Jerk
65% 3+1
70% 3+1
75% 3+1
80% 3+1
85% 2 x 3 Cleans + 1 Jerk
Metcon
“Surfer on Acid” (Time)
“Surfer on Acid”
3 RFT:
400m Run
21 Burpees
5/18/17
CrossFit Allegiance – CrossFit
Warm-up
Together
Warm-up (No Measure)
400m jog
2 rounds:
3 DB press, 3 DB FS, 3 DB thrusters
-then-
2 rounds:
5 skater squats
:30 pigeon pose/leg
5 straight leg raises/leg
5 bridges
5 hip flexion
Metcon
Metcon (No Measure)
Each station is 5 minutes. Repeat whichever stretch needed.
Station 1
Bike 1 minute
:30-45 sec quad pull/ leg
:30-45 sec touch your toes ?
Station 2
200m jog
:30-45 sec pigeon stretch
:30-45 sec frog stretch
Station 3
Row 20 calories
Shoulder stretches (if you don’t know at least 2 movements ask your coach)
Station 4
15 Burpees
Rollout
5/17/17
CrossFit Allegiance – CrossFit
Happy 12th Birthday Julia!
Warm-up
Warm-up (No Measure)
Together as a class:
200m Jog +
1 Lap KB Waiter Carry/Arm (Light)
5 KB Goblet Squats
5 Single Leg KB DL/Leg
5 Bottoms Up KB Press/Arm
+
2 Rounds
10 Alt Plank Shoulder Taps
10 PVC pass throughs
Front Squat (87% 1×1)
77% 1×5
83% 1×1
77% 1×5
85% 1×1
77% 1×5
87% 1×1
Metcon (AMRAP – Rounds and Reps)
AMRAP x 13:
55 Calorie Row
55 Thrusters (95/65)
55 Pull-ups
55 HSPU
Mobility
2:00 standing straddle then pec smash with lacrosse ball
5/16/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (3 Rounds for reps)
AMRAP 3:
Run 400m
Power Snatch (95/65)
Rest 3:00
AMRAP 3:
Run 400m
Power Snatch (115/80)
Rest 3:00
AMRAP 3:
Run 400m
Power Snatch (135/95)
Score is # of snatches each round.
Gymnastics
Metcon (Time)
12 Muscle-ups
30 Kipping HSPU
8 Muscle-ups
20 Kipping HSPU
4 Muscle-ups
10 Kipping HSPU
ADV RX as written
RX
8 MU
20 HSPU
5 MU
15 HSPU
2 MU
10 HSPU
5/15/17
CrossFit Allegiance – CrossFit
Metcon
Back Squat (1×1 87%)
77% 1×5
83% 1×1
77% 1×5
85% 1×1
77% 1×5
87% 1×1
Metcon
Metcon (Time)
5 Rounds:
9 Power Cleans (135/95)
15 Push-ups
21 Squats
200 Meter Run
5/13/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
4 Rounds
30 Wallballs (20/14#)
30 Burpee Box facing Jumps Overs
30 Push Press (75/55)
30 pull-ups
Split reps
