WOD
8/15/16
CrossFit Allegiance – CrossFit
Weightlifting
With a running clock…
(NOTE heavy not 1RM)
1. 5 minutes to work up to a heavy single Front Squat
2. 5 minutes to work up to a heavy single Muscle Snatch
3. 5 minutes to work up to a heavy single OHS
4. 5 minutes to work up to a heavy single Snatch Balance
5. 5 minutes to work up to a heavy single Squat Snatch
6. 5 minutes to work up to a heavy single Front Squat
Front Squat (1×1)
Muscle Snatch (1×1)
Overhead Squat (1×1)
Snatch Balance (1×1)
Squat Snatch (1×1)
Front Squat (1×1)
Metcon
Metcon (Time)
1 RFT
15 OHS, 95/65
15 C2B
15 Squat Snatches, 95/65
15 C2B
15 Front Squats, 95/65
15 C2B
15 Squat Cleans, 95/65
15 C2B
ADV RX 155/105
4/24/16
CrossFit Allegiance – CrossFit
Metcon
()
Masters Qualifier 16.1 (Time)
21-15-9 reps for time of:
Row for calories
Thrusters
Men use 95 lb.
Women use 65 lb.
Masters Qualifier 16.4 (Time)
For time:
55 burpees
34 overhead squats
21 muscle-ups
Men use 95 lb.
Women use 65 lb.
Time Cap: 20 minutes
4/23/16
CrossFit Allegiance – CrossFit
Metcon
Event Masters Qualifier 16.3 (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 15 minutes of:
55 double-unders
15 chest-to-bar pull-ups
5 hang power cleans
Men use 155 lb.
Women use 105 lb.
4/22/16
CrossFit Allegiance – CrossFit
Weightlifting
Deadlift (3×10, climbing)
Metcon
Metcon (Time)
Team of 3 For time:
3 rounds
100 Wall Balls, 20/14
75 Step Ups (45/35#plate)
60 GHDSU
Split Reps
4/21/16
CrossFit Allegiance – CrossFit
Happy Birthday 15th Birthday Eli Joy. Enjoy 15 Tripple unders for Eli.
Metcon
Metcon (Time)
Partner WOD:
6x300m
Each person gets 6x300m switching every 300m. Rower will end with 3600 meters.
Goat Day (AMRAP – Reps)
Goat #1
EMOMx10min
then
Goat #2
EMOMx10min
Metcon
Metcon (Time)
15 triple unders
4/20/16
CrossFit Allegiance – CrossFit
Weightlifting
Jerk (1RM)
Metcon
Regional 14.4 (Time)
“Regional 14.4”
21-15-9-6-3
Strict HSPU
Front Squats, 195/125
Bar Facing Burpees
4/19/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
50 Clean and Jerks, 135/95
EMOM, complete 5 C2B
Metcon
Metcon (12 Rounds for reps)
EMOMx12:
Odd: 3 Bar Muscle ups + 20 Double Unders
Even: 15/12 Calorie Row
Metcon
Metcon (Time)
“2013 Legless”
27 Thrusters, 95/65
4 Legless Rope Climbs
21 Thrusters, 95/65
3 Legless Rope Climbs
15 Thrusters, 95/65
2 Legless Rope Climbs
9 Thrusters, 95/65
1 Legless Rope Climbs
This is just an extra WOD to do if you come in for two sessions.
4/18/16
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (1×5, 3×3 climbing then 1xMR)
50%x5, 65%x3, 75%x3, 80%x3 then 85% max reps
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Metcon
Metcon (No Measure)
EMOMx10:
Odd: 10 Kipping HSPU
Even: 20 Wall Balls, 20/14
Extra Stamina Conditioning work only if you want and only if there is time.
Saturday
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 3:
AMRAP 25min:
400m Run
50 Clean and Jerks, 135/95
Run together and split reps. The run is one rep.
4/15/16
CrossFit Allegiance – CrossFit
Weightlifting
Squat Snatch (3×2 )
Metcon
Bad Medicine (Time)
3 Rds:
10 C2B PU
10 Front Squats, 165/115
10 Burpees
Directly into…
21-15-9:
KBS, 32kg/24kg
Burpees
