WOD
4/4/17
CrossFit Allegiance – CrossFit
Happy Birthday Marcio!
Weightlifting
Back Squat (4×2 85%)
Metcon
Upper Hand (AMRAP – Rounds and Reps)
ADV RX
AMRAP 20:
2 Rope Climbs
8 HSPU
50′ Walking Lunge
RX
AMRAP 20:
2 Rope Climbs
16 Push-ups
50′ Walking Lunge
Scaled
AMRAP 20:
2 Rope Climbs
12 DB Strict Press (35s/20s)
50′ Walking Lunge
Dane finished 269th in the world and 12th in the Region! Great j
4/3/17
CrossFit Allegiance – CrossFit
Brent finished 9 in the Region and 94th in the world!
Weightlifting
Snatch (65% 3×2)
Overhead Squat (65% 3×3)
Metcon
Metcon (AMRAP – Reps)
ADV RX
Athletes training to compete in Regionals:
Teams of 3: AMRAP 25:
100 Cal Row
50 Cleans (135/95#)
100 Cal Row
50 Cleans (155/105#)
100 Cal Row
50 Cleans (185/135#)
100 Cal Row
Max Power Cleans (205/145#)
RX
Athletes training to compete locally:
115/75, 135/95, 155/105
Max Power Cleans 185/135
Athletes training to stay fit:
95/65, 115/75, 135/95
Max Power Cleans 155/105
Your score will be the number of cleans you get in the last round of Max Cleans
4/1/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
Teams of 3 – Athlete completes full round before switching
12/9 Calorie Row
9 Box Jump-Overs (24/20″)
6 DB Thrusters (50/35#)
3/31/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
4 min AMRAP
3 -Push Press 135/95
16 – KBS (32/24)
35 – Double Unders
– 4 minute rest –
8 min AMRAP
3 – Bar Muscle Up
16 – KBS (32/24kg)
35 – Jumping Lunges (8 e/leg)
Rx plus: As written
Rx:115/85, C2B pull-ups, 24/16kg
Reverse Funnel Run (Distance)
For Distance:
5min run, 5min walk
4min run, 4min walk
3min run, 3min walk
2min run, 2min walk
1min run.
3/30/17
CrossFit Allegiance – CrossFit
Happy Birthday Nancy!
Metcon
Metcon (5 Rounds for reps)
5 Rounds
Min 1: 5-10 T2B
Min 2: 5-10 HSPU
Min 3: 10 GHD’s
Min 4: 10 Wallballs
Min 5: 100m run
total of 25 minutes
3/29/17
CrossFit Allegiance – CrossFit
Happy 4 year CFA Anniversary to Amy!
Weightlifting
Back Squat (60%/2 70%/2 75%/2 80%2 85%/2 90%/1)
Metcon
Metcon (Time)
5 Rounds:
6 Strict Pull-ups
8 Burpees
10 Deadlifts (185/135)
12 Sit-ups
3/28/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (3 Rounds for reps)
AMRAP 3:
3 Power Cleans (95/65)
3 Front Squats
3 Push Jerks
Rest 3:00
AMRAP 3:
3 Power Cleans (135/95)
3 Front Squats
3 Push Jerks
Rest 3:00
AMRAP 3:
3 Power Cleans (155/105)
3 Front Squats
3 Push Jerks
Metcon
Metcon (Time)
Partner FT:
3,000m run
3,000m row
Split reps however needed. Both can work at the same time but just not doing the same movement.
3/27/17
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat (60%/2 70%/2 75%/2 80%2 85%/2 )
Metcon
Metcon (Time)
21-15-9:
Hang cleans 135/95
C2B Pull-ups
Calorie Row
Extra work if you want an after WOD
Metcon (No Measure)
6 Rounds, NOT for time:
:45 of easy Rowing
4 Ring Muscle-ups
3/25/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2, AMRAP 20:
12 Calorie Row
9 Power Snatches (75/55)
6 T2B
*One athlete working at a time
*Full round, then switch
3/24/17
CrossFit Allegiance – CrossFit
Metcon
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
CrossFit Games Open 17.5 Scaled (Time)
10 rounds for time of:
9 thrusters 65# / 45#
35 single-unders
*40 minute time cap
CrossFit Games Open 17.5 Masters 55+ (Time)
10 rounds for time of:
9 thrusters 65# / 45#
35 double-unders
*40 minute time cap
CrossFit Games Open 17.5 Teens 14-15 (Time)
10 rounds for time of:
9 thrusters 65# / 45#
35 double-unders
*40 minute time cap
