WOD

No WOD available

4/19/17

CrossFit Allegiance – CrossFit

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Weightlifting

Clean and Jerk (60% 2×2 65% 2×2 70% 2×2 75% 2×2)

Metcon

Metcon (Time)

5RFT:

4 Bar MU

8 HSPU

12 Jumping Lunges

ADV RX as written

RX 4 C2B

4/18/17

CrossFit Allegiance – CrossFit

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Metcon

Partner rowboat (Time)

Partner WOD

3RFT:

500m Row

400m Run

Rest 3:00 between rounds

Partner A starts on the row while partner B starts on the run then switch. One round is complete once both run and row. The 3:00 rest starts when the last person finishes.

Metcon

Metcon (10 Rounds for reps)

EMOMx10:

Odd: 7 T2B + 7 OHS (115/85)

Even: 7 Bar Facing Burpees + 7 T2B

ADV RX as written

RX sets of 5 or better 95/65

4/17/17

CrossFit Allegiance – CrossFit

Happy Birthday Amanda V!

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Weightlifting

Back Squat (60% 1×5 65% 1×5 70% 1×5; 75% 3×5)

Metcon

Metcon (Time)

27-21-15-9:

Power Cleans (95/65)

Wallballs (20/14#)

500-400-200-100m run

RX 75/55

ADV RX as written

4/15/17

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Partner WOD

4 Rounds:

30 Burpee Box Jumps (24/20″)

30 cal row

30 Hang Snatch (95/65#)

400m run

Split reps and run together

No 6:30pm class this Friday, No Open gym this Sunday and No Yoga!

CrossFit Allegiance – CrossFit

Yes we have class this saturday.? Also CFK is only at 9:30 am all week no 4pm.

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Weightlifting

Clean and Jerk (60% 2+1 70% 2+1 x 3, 75% 2+1×2)

60%2 cleans +1 Jerk

70% 2 cleans +1 Jerk x3

75% 2cleans +1 Jerk x 2

Metcon

Metcon (Time)

10 RFT:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

Partner “DT”

Partner A does one full round then switches. Each person will do a total of 5 rounds.

ADV RX as written

RX 135/95

4/13/17

CrossFit Allegiance – CrossFit

No 6:30pm class this Friday, No Open gym this Sunday and No Yoga!

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Weightlifting

Front Squat (60%x5 65%x5 70% 3×5)

Metcon

Metcon (Time)

4 Rounds

10 Power clean 135/95

10 C2B

10 HSPU

10 T2B

200m run

ADX RX as written

RX 115/80

4/12/17

CrossFit Allegiance – CrossFit

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Warm-up

Metcon (No Measure)

Tabata

Hollow Rock

Tabata

V-ups

Metcon

Metcon (Time)

Teams of 3:

60 thrustes 135/95

150 GHDSU

75 over the bar burpees

45 snatches 135/95

ADV RX as written

RX 115/75

4/11/17

CrossFit Allegiance – CrossFit

Happy Birthday Brian!

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Metcon

Metcon (Time)

Partner WOD

3 Rounds:

100 DU

40 Wallballs (20/14#)

400m run

50 cal row

2 Round:

100 DU

40 Wallballs (20/14#)

200m run

40 Calorie Row

1 Round:

100 DU

40 Wallballs (20/14#)

100m run

30 Calorie Row

Split reps and Calories and run together.

Metcon

Metcon (10 Rounds for reps)

EMOMx:10:

5 Over Bar Burpees + 5 Thrusters (115/80)

ADV RX as written

RX 95/65

4/10/17

CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat (60% 1×5 65% 1×5 70% 5×3)

Metcon

Metcon (AMRAP – Reps)

4 Rounds:

Min 1: 1 Round of Strict Cindy

Min 2: 15/12 Calorie Row

Min 3: Max Clean and Jerks (135/95#)

Score is clean & Jerks

4/8/17

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Teams of 3:

400m Run 35/25# plate

125 Pull-Ups

400m Run 35/25#

100 Calorie Row

400m Run 35/25#

75 Wallballs 20/14#

400m Run 35/25#

Run together and pass the plate as needed. Split reps

ADV RX as written

RX 25/15# plate

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