WOD
8/19/15
CrossFit Allegiance – CrossFit
Happy 34th Birthday Josh Dockens!!!!!
Metcon
Gwen (Weight)
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
at the 0:00 complete 15 Unbroken
at the 7:00 complete 12 Unbroken
at the 14:00 complete 9 Unbroken
Metcon
Metcon (Time)
EMOMx10min:
10 Barbell Facing Burpees for time.
Log your slowest round
8/18/15
CrossFit Allegiance – Regional Athletes
Metcon
Metcon (AMRAP – Rounds and Reps)
3 sets of 60% of best unbroken set of Muscle ups
8/17/15
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (3×10)
Metcon
Metcon (Time)
3 RFT:
400m Run
21 Burpees
8/11/15
CrossFit Allegiance – CrossFit
Skill
1: Metcon (No Measure)
5×1 – Seated Box Jump
2: Metcon (Weight)
5×1
Clean High Pull + Tall Clean.
*Clean High Pull – Bring bar to chest level. Tall clean – With locked out hips and knees, shrug and drop into squat. This is a technique primer. Light weights, fast movement.
Weightlifting
3: Squat Clean (EMOMx15, 3 Rounds:)
EMOMx15, 3 Rounds:
Min 1 – 1 Squat Clean, 70%
Min 2 – 1 Squat Clean, 75%
Min 3 – 1 Squat Clean, 80%
Min 4 – 1 Squat Clean, 85%
Min 5 – 1 Squat Clean, 90%
Metcon
4: Sugar Daddy (Time)
21-15-9 Dead Lifts, 225/155
400m Run after each round
8/10/15
CrossFit Allegiance – CrossFit
Weightlifting
1: Snatch Complex (PS,HSS,SS) (5 sets. Every 2 minutes do one set)
Power Snatch + Hang Squat Snatch + Squat Snatch
2: Back Squat (3×3, across)
Metcon
3: Snake Bite (Time)
21-15-9:
Squat Snatch, 95/65
CTB Pull-Ups
20 minute time cap.
Saturday
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3:
10K Row
Athletes change every 250m
During the row resting athletes accomplish:
300 KBS 24/16KG
300 DU
Rowing should be constant. Reps can be done in any order and resting on KBS and DU can be taken on any round as long as the rowing continues.
8/7/15
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner
2,000-meter run
50 Power Cleans, 135/95
50 Box Jump Overs, 24/20
50 C2B
50 Wall Balls, 20/14
50 C2B
50 Box Jump Overs, 24/20
50 Power Cleans, 135/95
One person works at a time.
8/6/15
CrossFit Allegiance – CrossFit
Weightlifting
Deadlift (10-8-6-4-2 Dead Lifts, climbing)
Metcon
Metcon (AMRAP – Reps)
EMOMx20:
Min 1: 15/12 Cal Row
Min 2: 25 sit-ups
Min 3: 200m Run
Min 4: 10 Burpees
*Repeat
200m Run counts as 1 rep
8/5/15
CrossFit Allegiance – CrossFit
Weightlifting
Floor Press (5×5)
Metcon
Metcon (Time)
21 Thrusters, 95/65
21 KBS, 32/24
400m Run
15 Thrusters, 95/65
15 KBS, 32/24
400m Run
9 Thrusters, 95/65
9 KBS, 32/24
400m Run
8/4/15
CrossFit Allegiance – CrossFit
Weightlifting
Squat Clean (EMOMx10: 3 Squat Cleans)
Metcon
Metcon (Time)
3 RFT:
400m Run
12 Buprees
15 T2B
