WOD
9/15/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of three
AMRAP 20:
12/8 Calorie Row
10 Kettlebell Swings (32/24kg)
50’ Walking Lunges
Break it up however you want
Skill Work
Metcon (No Measure)
EMOMx8 min
Skill X number of reps depending on the skill
EMOMx8 min
Skill X number of reps depending on the skill
9/14/16
CrossFit Allegiance – CrossFit
Weightlifting
Snatch (5×3 at 75%, no TnG )
We are working at 75% for a reason. Work on Speed and perfection.
Metcon
Open Test 1 (AMRAP – Rounds and Reps)
AMRAPx20min:
50 WB
50 DU
40 Box Jumps (24/20)
40 T2B
30 C2B
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Power Snatch (145/100)
10 Muscle-Ups
Extra work if you want an after WOD
Metcon (5 Rounds for reps)
EMOMx10
Even: 10 OHS, 95/65
Odd: 10 C2B Pull ups
9/13/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (3 Rounds for reps)
With a running clock…
AMRAPx5min:
21 Cal Row
21 DL (95/65)
Rest 5:00
AMRAPx5:
15 Cal Row
15 FS (95/65)
Rest 5:00
AMRAPx5:
9 Cal Row
9 Thrusters (95/65)
Extra work if you want an after WOD
Metcon (No Measure)
GHDSU
4×30
Rest 2 min between sets
Scaled
Sit-ups
4×30
9/12/16
CrossFit Allegiance, CrossFit Allegiance – CrossFit
Weightlifting
Clean and Jerk (5×3 75% – not TnG)
Metcon
Metcon (5 Rounds for reps)
5 rounds of:
Max Push Press, Bodyweight
Max T2B
2 minute rest between rounds but no rest between movements.
Unbroken means you can’t come off the bar on T2B and on PP you can rest at rack position.
9/10/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
20 Min AMRAP:
20 KBS 24/16kg
20 Burpees
20 KBS
20 Box Jumps 24/20″
Split reps as needed
9/9/16
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat (3×3 across)
Back Squat (3×3 across)
Metcon
Metcon (Time)
5 Rounds:
10 C2B
10 Power Cleans, 135/95
10 Front Sqauts, 135/95
10 Jerks, 135/95
9/8/16
CrossFit Allegiance – CrossFit
Happy Birthday Krissy Jones! Cash out 43 slam balls.
Weightlifting
Push Jerk (5×2, climbing)
off the rack
Metcon
Metcon (Time)
Partner WOD For time:
Run 1 mile
Then, 8 rounds of:
10 wallball 20/14
1 rope climb
Run 800 meters
Then, 4 rounds of:
10 wallball
1 rope climb
Run 400 meters
Then, 2 rounds of:
10 wall-ball shots
1 rope climb
Run relay style Partner A runs a 400 then Partner B runs a 400 and repeat to complete 1 mile then Partner A does 10 Wallballs and one rope climb and then B does 10 WB’s and 1 rope climb to each complete 4 rounds each for a total of 8 rounds. Repeat same format for the rest of the WOD. So each person will only run 800m then 400 then 200m and 4 rounds then 2 rounds then one round each.
Metcon
Extra work if interested
Metcon (Time)
3 RFT
30 Deads, 185/135
20 Front Squats, 185/135
10 Power Cleans, 185/135
*Rest 2 minutes between rounds
Metcon
9/7/16
CrossFit Allegiance – CrossFit
Metcon
Twister (3 Rounds for time)
Running Clock…
R1 at the 0:00
3 RFT:
10 Snatches, 95/65
10 Bar Burpee
R2 at the 10:00
2 RFT
15 Snatches, 115/80
15 Bar facing Burpees
R3 at the 20:00
1 RFT
30 Snatches, 135/95
30 Bar Burpees
The Bar burpees are just over the bar burpees not bar facing. Only your set of 15 are bar facing.
Also in WODify you will log it as 3 rounds for time. At the 0:00 is R1 at the 10:00 is R2 and at the 20 is R3
9/6/16
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (Work up to a heavy set of 3)
Metcon
Metcon (5 Rounds for reps)
5 rounds NOT for time of:*
Max unbroken reps of Power Cleans, Bodyweight – all reps must be TnG, no resting on the ground or at the hips. Resting in the front rack is OK.
Max unbroken reps of kipping HSPU (no rest between movements, 3 minute rest between rounds)
In WODify there will be 5 rounds for Reps.
9/5/16
CrossFit Allegiance – CrossFit
Metcon
Labor Day 1 (Time)
Teams of 3:
3 rounds for time of:
100 Front Squats, avg body weight
Labor Day 2 (AMRAP – Rounds and Reps)
Partner WOD
AMRAP 10, alternating after each complete round:
20/15 Cal Row
15 KB Swings (24/16)
