WOD
7/13/17
CrossFit Allegiance – CrossFit
Barbell conditioning
Metcon (2 Rounds for reps)
EMOMx8:
Minutes 1-4: 3 Snatches (185/135)
Minutes 5-8: 5 Clean and Jerks (185/135)
ADV RX as written
RX 155/105
L3 135/95
L2 115/75
L1 105/55
Scoring in WODify is reps
R1 Min 1-4
R2 Min 5-8
Metcon (Time)
Team of 3
63-54-45-36:
Chest-to-Bar Pull-ups
DB Lunge (35/20’s)
Push-ups
Split reps as needed and one person working at a time.
ADV RX as written
RX Pull-ups
7/12/17
CrossFit Allegiance – CrossFit
Weightlifting
Push Press (75% 5×5)
Metcon
Metcon (Time)
3 person team WOD
45-36-27-18-9 Deadlifts (225/155)
90-72-54-36-18 GHDSU
*DL then GHD then DL then GHD……
ADV RX as written
RX 205/135
Split reps
7/11/17
CrossFit Allegiance – CrossFit
Metcon
Glen (Time)
For Time:
30 Clean and Jerks, 135#
1-Mile Run
10 Rope Climbs, 15′
1-Mile Run
100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here
1 mile is down the side road back to the garage door and clockwise around the building back into the garage door.
135/95
25 pull-ups in place of rope Climbs
Partner Glen (Time)
Partner Glen
Glen
30 Clean and Jerks (135/95#)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
***split reps run together
Josh Roberts
7/10/17
CrossFit Allegiance – CrossFit
Happy Birthday Patrick!
Help someone and give blood.
Weightlifting
Back Squat (75% 5×6)
Metcon
Air Ball (Time)
4 Rounds:
21 Wallballs (20/14)
18 Calorie Row
15 Box Jumps (24/20″)
12 DB Snatches (50/35)
7/9/17
CrossFit Allegiance – CrossFit
Weightlifting
1. Snatch
60%/3
65%/3
70%/3
(75%/3)3
2. Snatch Pull
(95%/3)4
Gymnastics
Bar MU (5×50% unbroken, :50 rest)
Bar Muscle ups
5×50% unbroken, :50 rest
7/8/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3:
400m Run
75 Power Snatch (115/80)
15 Rope Climbs
400m Run
75 Clean & Jerks (135/95)
15 Rope Climbs
ADV RX as Written
RX 95/65 C& J 115/80
10 pull-ups for every 5 rope climbs.
7/7/17
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (87% 1×1)
77%/5
82%/1
77%/5
85%/1
77%/5
87%/1
Metcon
Metcon (Time)
3 RFT:
75 DU
50 Air Squats
25/20 Calorie Row
7/6/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
15 T2B
15 Hand Release-Push-ups
100m KB Farmers Carry (32/24kg)
Mobility
7/5/17
CrossFit Allegiance – CrossFit
Weightlifting
Power Clean + Front Squat (3×2 70%)
2×2 60%
2×2 65%
3×2 70%
Metcon
Metcon (Weight)
EMOMx10:
Odd: 5 Thrusters (Climbing)
Even: 200m Run (once around the building)
You choose your weight on the thrusters. Add weight each round. Score will be total weight. For example 55,65,75,85,95 will be 375#
7/4/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3
Cash in 45 Pull-ups and 45 Clean & Jerks 135/95
3 rounds
105 Burpees
105 Sit-ups
105 Lunges
Cash-out 45 Pull-ups and 45 Clean & Jerks 135/95
Metcon
Or if you want you can do this WOD solo
Rene (Time)
7 rounds for time of:
400m Run
21 Walking Lunges
15 Pull-Ups
9 Burpees
*If you have a 20-lb. weight vest or body armor, wear it.
Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013
To learn more about Rene click here