WOD
2/4/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
100 T2B
120 Cleans 135/95
1600m Run
Split reps but you both run a total of a mile. Break it down in any order or fashion as you want. For example you can do 800m run then 10 T2B then run 400m then 10 C&J…….. Just make sure you do all the work
2/3/17
CrossFit Allegiance – CrossFit
Weightlifting
Clean and Jerk
2 cleans + 1 Jerk
60%/2+1
70%/2+1
75%/2+1
80%/2+1
1 clean & Jerk
85%/1
90%1
95%/1
Metcon
Metcon (AMRAP – Rounds and Reps)
Ascending Ladder for 8 Minutes:
3 Clean & Jerks (155/105#)
3 Over-the-Bar Burpees
6/6, 9/9…
3 c &J and 3 OBB is 1 round
6/6 is 2 Rounds
9/9 is 3 Rounds
ADV Rx 155/105
RX 135/95
Extra work if you want an after WOD
Metcon (5 Rounds for reps)
ADV RX
5×12 Unbroken Kipping HSPU
Rest as needed
RX
5×6 Unbroken Kipping HSPU
Rest as needed
2/2/17
CrossFit Allegiance – CrossFit
Metcon (Time)
Teams of 3:
5,000m Row*
*Athletes change every 250m
60 Jerks 95/135
150 walking lunges
1 lunge on each side counts as 2 reps
2/1/17
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
60% 1×2
70% 1×2
75% 1×2
80% 1×2
85% 1×2
90% 3×1
Metcon
Metcon (Time)
Partner WOD
5 Rounds
10 T2B
10 C2B
10 Bar MU
-then-
100 Wallballs (20/14#)
80 1-Arm KB Snatch 24/16kg
40 OHS (135/95#)
20 Ring MU
Scaled:
5 Rounds
20 sit-ups
10 Pull-ups
10 C2B
-then-
100 Wallballs 20/14#
80 1-Arm KB Snatch 16/12KG
40 OHS 95/65
20 Dips
1/31/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (4 Rounds for reps)
AMRAP 3:
21 Deadlifts (155/105#)
21 Over-the-Erg Burpees
Max Cal Row in time remaining
Rest 3:00
AMRAP 3:
18 Deadlifts (185/135#)
18 Over-the-Erg Burpees
Max Cal Row in time remaining
Rest 3:00
AMRAP 3:
15 Deadlifts (225/155#)
15 Over-the-Erg Burpees
Max Cal Row in time remaining
Rest 3:00
AMRAP 3:
12 Deadlifts (275/185#)
12 Over-the-Erg Burpees
Max Cal Row in time remaining
Metcon
Metcon (6 Rounds for reps)
EMOMx12:
Odd: 50 Double-unders
Even: 12 Kipping HSPU
Each full round is worth 62. You can click RX if you do RX and don’t get all the reps in.
1/30/17
CrossFit Allegiance – CrossFit
Weightlifting
Snatch Pull (100% 3×1 105% 3×2)
Front Squat
60% 1×3
70% 1×3
75% 1×3
80% 1×3
85% 1×2
90% 3×1
Metcon
Metcon (Time)
21-15-9
C2B Pull-ups
Thrusters (95/65#)
Box Jumps (24/20″)
KBS (24/16kg)
1/28/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3:
400 m run
180 Cal Row
150 Wallballs
120 T2B
100 Box Jump Overs (24/20″)
75 Clean and Jerks (135/95)
15 Rope Climbs
Scaled:
95/65
Rope climbs 5 pull-ups per rope climb so 75 or 25 per person
*run together and split reps
1/27/17
CrossFit Allegiance – CrossFit
Happy Birthday Hap!
Weightlifting
Clean and Jerk
60% 2cleans +1 Jerk
70% 2+1
75% 2+1
80% 2+1
85% 2+1) x 2
90% 1 clean & jerk) x2
Metcon
Metcon (Time)
2 Rounds:
21 OHS (95/65#)
21 C2B Pull-ups
21 Power Snatch (95/65#)
21 Over-the-Bar Burpees
1/26/17
CrossFit Allegiance – CrossFit
Happy Birthday Brandon!
Metcon
Metcon (5 Rounds for reps)
5 Rounds:
Min 1: 10 DL (185/135#)
Min 2: 15/12 cal bike
Min 3: 30 Sit-ups
Min 4: 40 DU
One minute rest between rounds. One round consists of all 4 movements.
95/92 reps per round
1/25/17
CrossFit Allegiance – CrossFit
Happy Birthday Toni and Jason!
Weightlifting
Clean and Jerk (60%/2 65%/2 70%/2)
Clean Pull (80% 3×3)
Metcon
Metcon (12 Rounds for reps)
EMOMx12min:
Odd: 6 T2B + 6 OHS (95/65#)
Even: 6 T2B + 6 Thrusters (95/65#)
each round is worth 12 reps
