WOD
10/6/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2, AMRAP 28min:
6 Rope Climbs
6 plate pushes 45/35#
30 HSPU
40 Reverse Lunges
ADV RX Legless Rope climbs
Scaled Rope climbs = 5 pull-ups or Ring Rows per rope climb
Plate push = Down the turf is one, back is two…
Scaled HSPU = 75/55 Push Press
Split reps however needed
10/5/16
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat (1×3,1×1,1×3.1×1,1×3,1×1)
A. 3 reps at 78%
B. 1 rep at 83%
C. 3 reps at 78%
D. 1 rep at 85%
E. 3 reps at 78%
F. 1 rep at 87%
Metcon
Metcon (Time)
800m Run
100 DU
50 Wall Balls, 20/14*
100 DU
800m Run
10/4/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Reps)
5 Minute Window…
30/25 Cal Row + 1 Rd of Cindy
AMRAP Cleans, 155/105
-rest 5 mins-
5 Minute Window…
20/15 Cal Row + 2 Rds of Cindy
AMRAP Cleans, 185/135
-5 min rest-
5 Minute Window…
15/10 Cal Row + 3 Rd of Cindy
AMRAP Cleans, 225/155
Cindy:
5 pullups (dead hang, chin over bar)
10 Push-ups (All the way down, No worm)
15 Air squats ( all the way down and all the way up)
Metcon
Metcon (6 Rounds for reps)
EMOMx12
Odd: 10 C2B Pull ups
Even: 15 Wall Balls, 20/14
***Each round is worth 25 reps
10/3/16
CrossFit Allegiance – CrossFit
Congrats to Shawn Delucca for winning 1st place at the masters competition this weekend. He is also 1st overall in the series for the year! HAPPY BIRTHDAY BRAD MAY!
Weightlifting
Back Squat (1×5,1×1,1×5,1×1,1×5,1×1)
5 reps at 78%
1 rep at 83%
5 reps at 78%
1 rep at 86%
5 reps at 78%
1 rep at 89%
Metcon
Ivory (Time)
400m Run
42/35 Calorie Row
21 Squat Snatch (95/65#)
400m Run
30/25 Calorie Row
15 Squat Snatch
400m Run
18/15 Calorie Row
9 Squat Snatch
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
