WOD
4/21/16
CrossFit Allegiance – CrossFit
Happy Birthday 15th Birthday Eli Joy. Enjoy 15 Tripple unders for Eli.
Metcon
Metcon (Time)
Partner WOD:
6x300m
Each person gets 6x300m switching every 300m. Rower will end with 3600 meters.
Goat Day (AMRAP – Reps)
Goat #1
EMOMx10min
then
Goat #2
EMOMx10min
Metcon
Metcon (Time)
15 triple unders
4/20/16
CrossFit Allegiance – CrossFit
Weightlifting
Jerk (1RM)
Metcon
Regional 14.4 (Time)
“Regional 14.4”
21-15-9-6-3
Strict HSPU
Front Squats, 195/125
Bar Facing Burpees
4/19/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
50 Clean and Jerks, 135/95
EMOM, complete 5 C2B
Metcon
Metcon (12 Rounds for reps)
EMOMx12:
Odd: 3 Bar Muscle ups + 20 Double Unders
Even: 15/12 Calorie Row
Metcon
Metcon (Time)
“2013 Legless”
27 Thrusters, 95/65
4 Legless Rope Climbs
21 Thrusters, 95/65
3 Legless Rope Climbs
15 Thrusters, 95/65
2 Legless Rope Climbs
9 Thrusters, 95/65
1 Legless Rope Climbs
This is just an extra WOD to do if you come in for two sessions.
4/18/16
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (1×5, 3×3 climbing then 1xMR)
50%x5, 65%x3, 75%x3, 80%x3 then 85% max reps
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Metcon
Metcon (No Measure)
EMOMx10:
Odd: 10 Kipping HSPU
Even: 20 Wall Balls, 20/14
Extra Stamina Conditioning work only if you want and only if there is time.
Saturday
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 3:
AMRAP 25min:
400m Run
50 Clean and Jerks, 135/95
Run together and split reps. The run is one rep.
4/15/16
CrossFit Allegiance – CrossFit
Weightlifting
Squat Snatch (3×2 )
Metcon
Bad Medicine (Time)
3 Rds:
10 C2B PU
10 Front Squats, 165/115
10 Burpees
Directly into…
21-15-9:
KBS, 32kg/24kg
Burpees
4/14/16
CrossFit Allegiance – CrossFit
Mobility
Metcon
Goat Day (AMRAP – Reps)
Goat #1
EMOMx10min
then
Goat #2
EMOMx10min
4/13/16
CrossFit Allegiance – CrossFit
Barbel Wednesday and Happy Birthday to Tommy Grey and Zack!
Weightlifting
Metcon (Time)
15 Power Cleans
15 Push Jerks
12 Power Cleans
12 Push Jerks
9 Power Cleans
9 Push Jerks
Men: 155 lbs.
Women: 105 lbs.
Weightlifting
Metcon (Weight)
Alternating OTM x 20:
Odd – 5 Deadlifts
Even – 15 Box Jumps (24/20)
Start at a moderate load, and increase each round
Score is total load for example R1100#, R2 150#, R3 200#, R4 250# your score so far is 700#
4/12/16
CrossFit Allegiance – CrossFit
Happy Birthday Colby!
Weightlifting
Clean & Jerk Complex (Work up to a heavy complex)
1 Power Clean + 1 Low Hang Squat Clean + 1 Jerk
Metcon (AMRAP – Reps)
AMRAP x 7min:
Climb as high as possible:
3 Thrusters, 95/65
3 C2B
6 Thrusters, 95/65
6 C2B
9 Thrusters, 95/65
9 CTB
12 Thrusters, 95/65
12 C2B…
4/11/16
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (4×3 climbing)
Your 1st set of 3 will count when you get to 65%. Work your way up to 90% for your 5th set to get max reps.
Metcon
Metcon (AMRAP – Reps)
AMRAP x 4min:
20 Lateral BB Burpees
AMRAP Snatches, 75/55
Rest 4:00
AMRAP x 4 min:
10 Lateral BB Burpees
AMRAP Snatches, 115/85
