WOD
3/19/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
3 Rounds:
15 Pull-Ups
20 Box Jumps (24/20)
25 Air Squats
400 Meter Run
3/18/16
CrossFit Allegiance – CrossFit
Metcon
RX: CrossFit Games Open 16.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
Sc: CrossFit Games Open 16.4 Scaled (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups
TN: CrossFit Games Open 16.4 Teens (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts
55 Wall-Ball Shots
55 Calorie Row
55 Handstand Push-ups
Boys 14-15 – 135# Deadlift + 14# Wall-Ball
Boys 16-17 – 185# Deadlift + 20# Wall-Ball
Girls 14-15 – 95# Deadlift + 10# Wall-Ball
Girls 16-17 – 125# Deadlift + 14# Wall-Ball
3/17/16
CrossFit Allegiance – CrossFit
Happy Birthday Brent!
Metcon
Metcon (AMRAP – Reps)
Min 1: 200m run
Min 2: Goat
Repeat 5 times
Mobility
3/16/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Reps)
With a running Clock:
Mins 1 & 2: 400m Run + AMRAP OHS, 135/95
Min 3: Rest
Mins 4 & 5: 35/25 Calorie Row + AMRAP Wall Balls, 20/14
Min 6: Rest
Mins 7 & 8: 400m Run + AMRAP HSPU
Mins 9: Rest
Mins 10 & 11: 35/25 Calorie Row + AMRAP OHS, 135/95
Min 12: Rest
Mins 13 & 14: 400m Run + AMRAP Wall Balls, 20/14
Min 15: Rest
Mins 16 & 17: 35/25 Calorie Row + AMRAP HSPU
3/15/16
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (1×3)
Work up to a moderate set of 3 moderate Back Squats
Metcon
Metcon (Time)
For time
15 Thrusters, 95/65
30 Calorie Row
90 Double Unders
30 Calorie Row
15 Thrusters, 95/65
3/14/16
CrossFit Allegiance – CrossFit
Weightlifting
Snatch (EMOMx8min)
Min 1: 1 rep @ 60# under PR
Min 2: 1 rep @ 50# under PR
Min 3: 1 rep @ 40# under PR
Min 4: 1 rep @ 30# under PR
Min 5: 1 rep @ 50# under PR
Min 6: 1 rep @ 40# under PR
Min 7: 1 rep @ 30# under PR
Min 8: 1 rep @ 20# under PR
Halting Snatch Grip Deadlift (5×1)
5 sets of Pausing Snatch Grip Deads at 25# over 1RM Snatch – pause 2″ off the ground for 5 seconds before standing the weight all the way up.
Metcon
Metcon (Time)
2 RFT:
10 HSPU
20 KB Snatch 24/16kg
30 GHDSU
3/12/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
5 RFT:
12 Wall Balls, 24/20
12 KBS, 24/16kg
200m Run
3/11/16
CrossFit Allegiance – CrossFit
Metcon
RX: CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
Scale: CrossFit Games Open 16.3 Scaled (AMRAP – Reps)
AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb.
Teen: CrossFit Games Open 16.3 Teens 14-15 (AMRAP – Reps)
AMRAP 7 Minutes
10 power snatches
3 bar muscle-ups
Boys use 65 lb.
Girls use 45 lb.
3/10/16
CrossFit Allegiance – CrossFit
Happy Birthday Bo!
Metcon
Metcon (Time)
Partner A runs 800
Partner B runs 800
Partner A runs 600
Partner B runs 600
Partner A runs 400
Partner B runs 400
Partner A runs 200
Partner B runs 200
Mobility
3/9/16
CrossFit Allegiance – CrossFit
Happy Birthday to Rhonda Halford and Happy 1st Birthday to Avery!
Metcon
Metcon (AMRAP – Reps)
4 rounds of:
Minute 1: 15/12 Cal Row
Minute 2: 15 Wallballs, 20/14
Minute 3: 15 SDHP, 95/65
Minute 4: 15 Push Press, 95/65
