WOD
5/6/15
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (2×3, across then 3×2, across)
Metcon
Metcon (AMRAP – Reps)
Partner WOD
2 Rounds:
5 min Plate Carry (45/25)
5 min Prowler Push (avg. body weight)
5 min shuttle run
Rest 1 minute between Rounds
Everything is done as a shuttle run.
-Partner A will carry plate 10m down and 10m back then partner B does the same.
-Partner A will push prowler 10m down and 10m back then partner B does the same.
-Partner A does one 10m shuttle run down and back then Partner B does the same.
-Every 10m is 1 rep.
5/5/15
CrossFit Allegiance – CrossFit
Happy Birthday Myra!
Weightlifting
Push Press (5×3)
Metcon
Myra’s Bday (Time)
5 RFT:
5 Burpee Box Jumps (24/20″)
15 Overhead Squats (75/55)
200 Meter Run
5/4/15
CrossFit Allegiance – CrossFit
Weightlifting
Power Clean (EMOM x 7min)
Min 1: 7 Power Cleans
Min 2: 6 Power Cleans
Min 3: 5 Power Cleans
Min 4: 4 Power Cleans
Min 5: 3 Power Cleans
Min 6: 2 Power Cleans
Min 7: 1 Power Clean
Increase weight every minute.
Weightlifting
Front Squat (2×10, across)
Metcon
Metcon (Time)
3 RFT
15 DL 225/155
15 HSPU
Scale HSPU = Push Press or Push-ups
5/2/15
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
RFT:
50-40-30-20-10 KBS, 24/16kg
50-40-30-20-10 Box Jumps, 24/20″
1,000-800-600-400-200m Run
If you want to partner then double the reps and run together.
5/1/15
CrossFit Allegiance – CrossFit
Weightlifting
Power Snatch (5×2)
Then Snatch Skill Work:
1) 5×2 Low Hang Snatch Pull
2) 5×2 Snatch Grip Push Press from behind neck
Metcon
Metcon (Time)
For time:
5 Rounds of Cindy
20 Squat Snatches, 115/95
5 Rounds of Cindy
1 round of “Cindy” = 5 pull ups + 10 Push up + 15 Squats
4/30/15
CrossFit Allegiance – CrossFit
Weightlifting
Deadlift (5×5, across)
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
AMRAP 20min
Cash-in: 2k Row
50 Wall-Balls (30/20)
200 Meter Run w/ Med-Ball
4/29/15
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Reps)
With a 30 min running clock
Teams of 3 complete 5 mins of:
A. Max reps of Rope Climbs
B. Prowler Push for total meters, average bodyweight of team members
C. KBS 32/24kg
D. Row for cal
E. Handstand Walk for total feet
F. Slam balls 30/20
1 athlete works at a time. Switch athletes at anytime.
Prowler weighs 63#’s
Scaled:
Rope Climbs = Pull ups
HSW = Push ups
4/28/15
CrossFit Allegiance – CrossFit
Weightlifting
Power Clean
3 quick singles at 70%
3 quick singles at 75%
3 quick singles at 80%
2 quick singles at 75%
2 quick singles at 80%
2 quick singles at 85%
1 quick singles at 80%
1 quick singles at 85%
1 quick singles at 90%
Rest as needed between all sets
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
4/27/15
CrossFit Allegiance – CrossFit
Weightlifting
Shoulder Press (5×5)
Metcon
Metcon (Time)
2RFT:
1,000m Row
50 Thrusters 65/45
30 C2B Pull ups
Saturday
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
100 G2OH 25/45# Plate
100 Partner sit-ups 30/20#
100 Burpees to 25/45# Plate
Cash-out: 1,000m Row
Split reps as needed and accomplish WOD in any order.
