WOD
4/3/17
CrossFit Allegiance – CrossFit
Brent finished 9 in the Region and 94th in the world!
Weightlifting
Snatch (65% 3×2)
Overhead Squat (65% 3×3)
Metcon
Metcon (AMRAP – Reps)
ADV RX
Athletes training to compete in Regionals:
Teams of 3: AMRAP 25:
100 Cal Row
50 Cleans (135/95#)
100 Cal Row
50 Cleans (155/105#)
100 Cal Row
50 Cleans (185/135#)
100 Cal Row
Max Power Cleans (205/145#)
RX
Athletes training to compete locally:
115/75, 135/95, 155/105
Max Power Cleans 185/135
Athletes training to stay fit:
95/65, 115/75, 135/95
Max Power Cleans 155/105
Your score will be the number of cleans you get in the last round of Max Cleans
4/1/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
Teams of 3 – Athlete completes full round before switching
12/9 Calorie Row
9 Box Jump-Overs (24/20″)
6 DB Thrusters (50/35#)
3/31/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
4 min AMRAP
3 -Push Press 135/95
16 – KBS (32/24)
35 – Double Unders
– 4 minute rest –
8 min AMRAP
3 – Bar Muscle Up
16 – KBS (32/24kg)
35 – Jumping Lunges (8 e/leg)
Rx plus: As written
Rx:115/85, C2B pull-ups, 24/16kg
Reverse Funnel Run (Distance)
For Distance:
5min run, 5min walk
4min run, 4min walk
3min run, 3min walk
2min run, 2min walk
1min run.
3/30/17
CrossFit Allegiance – CrossFit
Happy Birthday Nancy!
Metcon
Metcon (5 Rounds for reps)
5 Rounds
Min 1: 5-10 T2B
Min 2: 5-10 HSPU
Min 3: 10 GHD’s
Min 4: 10 Wallballs
Min 5: 100m run
total of 25 minutes
3/29/17
CrossFit Allegiance – CrossFit
Happy 4 year CFA Anniversary to Amy!
Weightlifting
Back Squat (60%/2 70%/2 75%/2 80%2 85%/2 90%/1)
Metcon
Metcon (Time)
5 Rounds:
6 Strict Pull-ups
8 Burpees
10 Deadlifts (185/135)
12 Sit-ups
3/28/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (3 Rounds for reps)
AMRAP 3:
3 Power Cleans (95/65)
3 Front Squats
3 Push Jerks
Rest 3:00
AMRAP 3:
3 Power Cleans (135/95)
3 Front Squats
3 Push Jerks
Rest 3:00
AMRAP 3:
3 Power Cleans (155/105)
3 Front Squats
3 Push Jerks
Metcon
Metcon (Time)
Partner FT:
3,000m run
3,000m row
Split reps however needed. Both can work at the same time but just not doing the same movement.
3/27/17
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat (60%/2 70%/2 75%/2 80%2 85%/2 )
Metcon
Metcon (Time)
21-15-9:
Hang cleans 135/95
C2B Pull-ups
Calorie Row
Extra work if you want an after WOD
Metcon (No Measure)
6 Rounds, NOT for time:
:45 of easy Rowing
4 Ring Muscle-ups
3/25/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2, AMRAP 20:
12 Calorie Row
9 Power Snatches (75/55)
6 T2B
*One athlete working at a time
*Full round, then switch
3/24/17
CrossFit Allegiance – CrossFit
Metcon
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
CrossFit Games Open 17.5 Scaled (Time)
10 rounds for time of:
9 thrusters 65# / 45#
35 single-unders
*40 minute time cap
CrossFit Games Open 17.5 Masters 55+ (Time)
10 rounds for time of:
9 thrusters 65# / 45#
35 double-unders
*40 minute time cap
CrossFit Games Open 17.5 Teens 14-15 (Time)
10 rounds for time of:
9 thrusters 65# / 45#
35 double-unders
*40 minute time cap
3/23/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD FT:
4,000m row
2,000m run
Split reps, Switch when you want and both people can work at the same time. Do it in any order.
Skill
You can do the WOD OR SKill work
Metcon (10 Rounds for reps)
Goat
EMOMx20:
Even: one skill
Odd: one skill
