WOD
5/1/17
CrossFit Allegiance – CrossFit
Weightlifting
1. Power Snatch
65% 3×3
2. Overhead Squat
65% 3×3
Power Snatch
Overhead Squat
Metcon
Heartbreak Kid ADV (Time)
“Heartbreak Kid”
3 RFT:
10 Front Squats, 155/105 no rack
20 C2B Pull ups
50 Double unders
4/29/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
1 Mile Run
21 KB Swings (32/24kg)
21 Goblet Squats (32/24kg)
800 Meter Run
15 KB Swings (32/24kg)
15 Goblet Squats (32/24kg)
400 Meter Run
9 KB Swings (32/24kg)
9 Goblet Squats (32/24kg)
4/28/17
CrossFit Allegiance – CrossFit
Happy Birthday Bob S!
Weightlifting
Snatch (85% 3×1)
60% x3
70% x 3
75% x 3
80% x 2
85% 3×1
Metcon
Metcon (Time)
For time:
30 Front Rack Lunge 135/95
30 Wallballs (20/14)
30 Thrusters (135/95)
30 Pull-ups
30 Power Cleans (135/95)
30 Ring Dips
ADV RX as written
RX 115/75
4/27/17
CrossFit Allegiance – CrossFit
Metcon
Partner benchwarmers (Time)
Teams of 3:
3 Rounds:
100 Calorie Row
50 Bench Press (135/95)
400m Team Run
ADV RX as written
RX (115/80)
Scaled Floor Press
4/26/17
CrossFit Allegiance – CrossFit
Weightlifting
Power Clean + Front Squat (Work up to a heavy single)
Metcon
Masters Qualifier 17.4 (Time)
2 rounds for time:
10 deadlifts, 315/225
20 deficit HSPU 4.5/3″ deficit
30 front squats, 95/65
4/25/17
CrossFit Allegiance – CrossFit
Metcon
Masters Qualifier 17.1 (2) (AMRAP – Reps)
For time:
100 dumbbell snatches, 50/35
80-calorie row
60 bar facing burpees
40 ring muscle-ups
Time cap: 20 minutes
4/24/17
CrossFit Allegiance – CrossFit
Weightlifting
Power Snatch + OHS (Work up to a heavy single)
Back Squat (5×5 80%)
Metcon
Masters qualifier 17.3 (Time)
21-15-9
Shoulder to Overhead 135/95
C2B
4/22/17
CrossFit Allegiance – CrossFit
Happy Birthday Johnny B!
Metcon
Metcon (Time)
Partner WOD
For time:
60 Burpees
60 Calorie Row
30 Wallballs
120 Calorie Row
30 Wallballs
60 Calorie Row
60 Burpees
4/21/17
CrossFit Allegiance – CrossFit
Happy Birthday Eli and Lily S!
Weightlifting
Front Squat (60% 1×5 65% 1×5 70% 1×5 75% 3×5)
Metcon
Metcon (Time)
4 Rounds:
200m Run
18 Thrusters (65/45)
15 Pull-ups
Or do this WOD to help Jill and Alyson out with the masters qualifier. ?
CrossFit Games Open 16.2 (AMRAP – Reps)
4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
4/20/16
CrossFit Allegiance – CrossFit
Happy Birthday Catie H!
Warm-up
Metcon (2 Rounds for reps)
Tabata
Hollow Rock
Tabata
sit-ups
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
50m Prowler Push (90/45#)
50m Farmers Carry 24/16kg
200m Run
*split the teams evenly but ideally into teams of 4. Each athlete completes a full round and switches once they finish the run.
Each Station is worth 1 Rep at the end of the WOD if you make it more than halfway the rep will count.
