WOD
10/1/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Reps)
Team of 2:
30 cal row
30 C&J 95/65
400m run
30 C&J 135/95
30 cal row
30 C&J 155/105
400m run
Max C&J 185/135
If there is a team of 3 do 50 reps
9/30/16
CrossFit Allegiance – CrossFit
Happy Birthday Bill Knight!
Weightlifting
Back Squat (1×4, 1×1, 1×4, 1×1)
A. 1×4 at 78%,
B. 1×1 at 83%,
C. 1×4 at 78%
D. 1×1 at 86%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18min:
30 Thrusters (95/65)
30 Box Jump Overs, 24/20
30 Cal Row
30 T2B
9/29/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Reps)
EMOM x 28min:
Teams of 2
Min 1: Prowler Push
Min 2: Kettlebell Swings (24/16 Kg)
Min 3: Walking Lunge
Min 4: Sit-ups
Every 10m is 1 rep on the prowler push
Prowler weight:
Male teams 90#
Female 45#
Coed 70#
Walking lunges each leg is one rep
9/28/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
1 Round:
800 Meter Run
80 DU, 21 HPC (135/95)
2 Rounds:
400 Meter Run
40 DU, 15 HPC (135/95)
3 Rounds:
200 Meter Run
20 DU, 9 HPC (135/95)
Gymnastics
Metcon (AMRAP – Reps)
12 minute AMRAP
2 Rounds of:
2 mins of max rep Ring Muscle ups
1 mins of max rep Strict HSPU
2 mins of max rep C2B Pull ups
1 min of max kipping HSP
Scaled
Dips
Strict press 75/55
Pull-ups
Push press 75/55
9/27/16
CrossFit Allegiance – CrossFit
Imagine life is a game in which you are juggling 5 balls. The balls are called work, friends, family, health and integrity.
The game is to keep the balls in the air. The ball called work is made of rubber, while the other four are made of glass.
If you drop work, it will bounce back, if you drop any of the other four they will forever scuff, crack or even shatter.
Metcon
Metcon (AMRAP – Rounds and Reps)
With a running clock…
AMRAP 5:
50 WB Buy-In
12 DL (185/135),
12 Barbell Burpees
… Rest 5:00…
AMRAP 5:
35 WB Buy-In
9 DL (225/155),
9 Barbell Burpees
… Rest 5:00…
AMRAP 5:
20 WB Buy-In
6 DL (275/185),
6 Barbell Burpees
WB stays the same 20/14 9′
Midline
Extra: Metcon (No Measure)
EOMOMx12
25 GHDSU
15 Weighted Hip Extensions
rest 1 mins between sets
Min 0-1 GHDSU
Min 1-2 Hip Extensions
Min 2-3 Rest
Min 3-4 GHDSU
Min 4-5 Hip Extensions
Rest 5-6
MIn 6-7 GHDSU
Min 7-8 Hip Extensions
Min 8-9 Rest
Min………..
Please do not do all of these GHDSU if you have not cosistantly done 80-100 several times before.
Scaled:
weighted sit-ups or regular sit-ups which are both very effective as well.
Supermans
9/19/16
CrossFit Allegiance – CrossFit
Weightlifting
Clean and Jerk (5×3, across 80% – no TnG)
Front Squat (5×5, across 80%)
Metcon
Metcon (AMRAP – Reps)
4 rounds NOT for time of:
Max Rep Floor Press, Bodyweight
Max rep unbroken C2B Pull ups
No rest between movements, 3 minute rest between rounds
9/23/16
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat (7×3 at 85%, across)
Metcon
The Axe (AMRAP – Rounds and Reps)
AMRAP 12:
15 Calorie Row
12 Burpee BJ (24/20)
9 Clean and Jerks (135/95)
9/22/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Deck of cards
Team of 3
Spades: Goblet Squats 24/16
Diamonds: sit-ups
Clubs: KBS 24/16
Hearts: Reverse Lunges
Aces: 200m run (down and back twice in driveway)
9/21/16
CrossFit Allegiance – CrossFit
Weightlifting
Snatch Complex (HSPull + HSS) (3×2, across @65% then 3×2 @70%)
1 Hang Snatch Pull + 1 Hang Squat Snatch
Snatch Pull (3×2, across 100% of best snatch then 110% 2×2)
Pause 1″ off the ground
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 min:
55 Power Snatches (95/65)
55 Pull-Ups
55 Calorie Row
55 HSPU
9/20/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (3 Rounds for reps)
With a running clock…
AMRAPx5 min
750m Row cash-in
remaining time complete AMRAP
9 hand squat cleans 95/65
25 DU
Rest 5:00min
AMRAPx5min
500m Row cash-in
remaining of time complete AMRAP
9 hang squat cleans 135/95
25 DU
Rest 5min
AMRAPx5min
250m Row cash-in
remaining time complete AMRAP
9 hang squat cleans 185/135
25 DU
