WOD
4/17/17
CrossFit Allegiance – CrossFit
Happy Birthday Amanda V!
Weightlifting
Back Squat (60% 1×5 65% 1×5 70% 1×5; 75% 3×5)
Metcon
Metcon (Time)
27-21-15-9:
Power Cleans (95/65)
Wallballs (20/14#)
500-400-200-100m run
RX 75/55
ADV RX as written
4/15/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
4 Rounds:
30 Burpee Box Jumps (24/20″)
30 cal row
30 Hang Snatch (95/65#)
400m run
Split reps and run together
No 6:30pm class this Friday, No Open gym this Sunday and No Yoga!
CrossFit Allegiance – CrossFit
Yes we have class this saturday.? Also CFK is only at 9:30 am all week no 4pm.
Weightlifting
Clean and Jerk (60% 2+1 70% 2+1 x 3, 75% 2+1×2)
60%2 cleans +1 Jerk
70% 2 cleans +1 Jerk x3
75% 2cleans +1 Jerk x 2
Metcon
Metcon (Time)
10 RFT:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Partner “DT”
Partner A does one full round then switches. Each person will do a total of 5 rounds.
ADV RX as written
RX 135/95
4/13/17
CrossFit Allegiance – CrossFit
No 6:30pm class this Friday, No Open gym this Sunday and No Yoga!
Weightlifting
Front Squat (60%x5 65%x5 70% 3×5)
Metcon
Metcon (Time)
4 Rounds
10 Power clean 135/95
10 C2B
10 HSPU
10 T2B
200m run
ADX RX as written
RX 115/80
4/12/17
CrossFit Allegiance – CrossFit
Warm-up
Metcon (No Measure)
Tabata
Hollow Rock
Tabata
V-ups
Metcon
Metcon (Time)
Teams of 3:
60 thrustes 135/95
150 GHDSU
75 over the bar burpees
45 snatches 135/95
ADV RX as written
RX 115/75
4/11/17
CrossFit Allegiance – CrossFit
Happy Birthday Brian!
Metcon
Metcon (Time)
Partner WOD
3 Rounds:
100 DU
40 Wallballs (20/14#)
400m run
50 cal row
2 Round:
100 DU
40 Wallballs (20/14#)
200m run
40 Calorie Row
1 Round:
100 DU
40 Wallballs (20/14#)
100m run
30 Calorie Row
Split reps and Calories and run together.
Metcon
Metcon (10 Rounds for reps)
EMOMx:10:
5 Over Bar Burpees + 5 Thrusters (115/80)
ADV RX as written
RX 95/65
4/10/17
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (60% 1×5 65% 1×5 70% 5×3)
Metcon
Metcon (AMRAP – Reps)
4 Rounds:
Min 1: 1 Round of Strict Cindy
Min 2: 15/12 Calorie Row
Min 3: Max Clean and Jerks (135/95#)
Score is clean & Jerks
4/8/17
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3:
400m Run 35/25# plate
125 Pull-Ups
400m Run 35/25#
100 Calorie Row
400m Run 35/25#
75 Wallballs 20/14#
400m Run 35/25#
Run together and pass the plate as needed. Split reps
ADV RX as written
RX 25/15# plate
4/7/17
CrossFit Allegiance – CrossFit
Core work
Metcon (No Measure)
3 Rounds
Min 1: 15 sec L-sit on the rings
Min 2: 15 GHDS
Min 3: 15 Sit-ups
Scaling options
Sit-ups
Weighted sit-ups
Leg lifts
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
Teams of 3:
7 KBS (32/24kg)
7 Box Jumps (24/20″)
10m Shuttle Sprint
7 Burpees
10m Shuttle Sprint
ADV RX as written
RX 24/16kg
Each 10m shuttle sprint is one rep (sprint down do your 7 Burpees and sprint 10m back)
Partners complete full round then switch.
The 3 person team WODs allows for high intensity that we can put into each round. 🙂
4/6/17
CrossFit Allegiance – CrossFit
Yoga at 10:30 Friday
Metcon
Metcon (3 Rounds for reps)
3 Rounds
Min 1: 50 DU
Min 2: 15 Push-ups
Min 3: 8 Strict Pull-ups
Min 4: 15 Wallballs
Min 5: 10 V-ups
ADV RX as Written
RX kipping PU
It is still RX or ADV RX if you don’t get all the reps in. Just put what you get.
98 reps per round
Mobility
Metcon (No Measure)
3 Rounds
Min 1: pick a stretch
Min 2: pick a stretch
Min 3: pick a stretch