WOD

No WOD available

9/12/16

CrossFit Allegiance, CrossFit Allegiance – CrossFit

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Weightlifting

Clean and Jerk (5×3 75% – not TnG)

Metcon

Metcon (5 Rounds for reps)

5 rounds of:

Max Push Press, Bodyweight

Max T2B

2 minute rest between rounds but no rest between movements.

Unbroken means you can’t come off the bar on T2B and on PP you can rest at rack position.

9/10/16

CrossFit Allegiance – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

20 Min AMRAP:

20 KBS 24/16kg

20 Burpees

20 KBS

20 Box Jumps 24/20″

Split reps as needed

9/9/16

CrossFit Allegiance – CrossFit

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Weightlifting

Front Squat (3×3 across)

Back Squat (3×3 across)

Metcon

Metcon (Time)

5 Rounds:

10 C2B

10 Power Cleans, 135/95

10 Front Sqauts, 135/95

10 Jerks, 135/95

9/8/16

CrossFit Allegiance – CrossFit

Happy Birthday Krissy Jones! Cash out 43 slam balls.

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Weightlifting

Push Jerk (5×2, climbing)

off the rack

Metcon

Metcon (Time)

Partner WOD For time:

Run 1 mile

Then, 8 rounds of:

10 wallball 20/14

1 rope climb

Run 800 meters

Then, 4 rounds of:

10 wallball

1 rope climb

Run 400 meters

Then, 2 rounds of:

10 wall-ball shots

1 rope climb

Run relay style Partner A runs a 400 then Partner B runs a 400 and repeat to complete 1 mile then Partner A does 10 Wallballs and one rope climb and then B does 10 WB’s and 1 rope climb to each complete 4 rounds each for a total of 8 rounds. Repeat same format for the rest of the WOD. So each person will only run 800m then 400 then 200m and 4 rounds then 2 rounds then one round each.

Metcon

Extra work if interested

Metcon (Time)

3 RFT

30 Deads, 185/135

20 Front Squats, 185/135

10 Power Cleans, 185/135

*Rest 2 minutes between rounds

Metcon

9/7/16

CrossFit Allegiance – CrossFit

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Metcon

Twister (3 Rounds for time)

Running Clock…

R1 at the 0:00

3 RFT:

10 Snatches, 95/65

10 Bar Burpee

R2 at the 10:00

2 RFT

15 Snatches, 115/80

15 Bar facing Burpees

R3 at the 20:00

1 RFT

30 Snatches, 135/95

30 Bar Burpees
The Bar burpees are just over the bar burpees not bar facing. Only your set of 15 are bar facing.

Also in WODify you will log it as 3 rounds for time. At the 0:00 is R1 at the 10:00 is R2 and at the 20 is R3

9/6/16

CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat (Work up to a heavy set of 3)

Metcon

Metcon (5 Rounds for reps)

5 rounds NOT for time of:*

Max unbroken reps of Power Cleans, Bodyweight – all reps must be TnG, no resting on the ground or at the hips. Resting in the front rack is OK.

Max unbroken reps of kipping HSPU (no rest between movements, 3 minute rest between rounds)

In WODify there will be 5 rounds for Reps.

9/5/16

CrossFit Allegiance – CrossFit

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Metcon

Labor Day 1 (Time)

Teams of 3:

3 rounds for time of:

100 Front Squats, avg body weight

Labor Day 2 (AMRAP – Rounds and Reps)

Partner WOD

AMRAP 10, alternating after each complete round:

20/15 Cal Row

15 KB Swings (24/16)

9/3/16

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Partner WOD

5 Rounds:

800 Meter Run

60 Kettlebell Swings (32/24)

60 Pull-Ups

Split reps and run together

0/2/16

CrossFit Allegiance – CrossFit

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Weightlifting

Front Squat (3×3, across)

Back Squat (3×3, across)

Metcon

Mexican Jumping Beans (Time)

5 RFT:

10-8-6-4-2 Squat Cleans, 155/105

100-80-60-40-20 DU

9/1/16

CrossFit Allegiance – CrossFit

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Metcon

Metcon (AMRAP – Reps)

Teams of 4 to 6

20 minute AMRAP

50 Meter Prowler Push 25# (push to 25m in driveway and back)

100 Meter Plate Carry (45/25#)

200 Meter Run (down and back in driveway 2 times)

In a relay fashion, the teams form a single file line.

Athlete 1 starts with the 50 meter prowler.

As soon as that athlete returns, he or she moves onto the 100 meter plate carry.

Athlete 2 can then start the prowler… and so forth.

NOTE: ***If the small prowler needs to be used add 85#’s to it.

Once athlete 1 finishes a round that counts as one round. Once athlete 2 finishes a round that counts as 2 rounds.

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