WOD
4/19/17
CrossFit Allegiance – CrossFit
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
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!
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
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.
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!
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
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!
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
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
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
