WOD
9/1/16
CrossFit Allegiance – CrossFit
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.
8/31/16
CrossFit Allegiance – CrossFit
Weightlifting
Snatch Complex (Work up to a heavy set)
1 Hang Snatch Pull + 1 Hang Squat Snatch
Metcon
Metcon (Time)
Partner WOD
5 rounds
20 HSPU
20 Cleans 155/105
then
5 rounds
20 Wallballs
20 Burpees
Gymnastics
Extra work if there is time.
Metcon (No Measure)
7 Rounds of:
1 Strict Muscle up + 1 Dip + 3 Kipping Muscle ups, rest as needed between sets
8/30/16
CrossFit Allegiance – CrossFit
Happy Birthday Josh Roberts!
Metcon
Metcon (AMRAP – Rounds and Reps)
With a running clock
at the 0:00
5 min AMRAP
20/15 Cal Row
10 T2B
at the 10:00
5 min AMRAP
15/10 Cal Row
15 KBS, 32/24kg
at the 20:00
5 min AMRAP
20/15 Cal Row
10 Thrusters, 95/65
8/29/16
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat (Work up to a heavy set of 2)
Back Squat (4×6, across)
Metcon
Metcon (Time)
5 RFT:
15 unbroken KB Push Press, 24/16kg
12 Unbroken KB Reverse Lunges, 24/16kg (6/side)
9 Unbroken KB Dead Lifts, 24/16kg
*Each round must be completed as 36 unbroken reps, rest as little as possible between rounds
8/27/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
30 Bar Facing Burpees
60 Cleans, 95/75
400m Run
30 Bar Facing Burpees
60 Thrusters, 95/75
400m Run
30 Bar Facing Burpees
60 Cleans, 95/75
8/26/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
21-15-9
Dead Lifts, 225/155
HSPU
Scaled:
Dead Lift 205/135
Push Press 95/65
Metcon
Metcon (Time)
21-15-9
T2B
Row For Calories
scaled:
sit-ups
row
8/25/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Reps)
Partner WOD
20 minute AMRAP
Plate Push 45/35
Calorie Row 25/20
Partner A pushes the plate as many reps as possible while Partner B gets the calories. Once Partner B finishes on the row switch. Score is AMRAP with the plate pushes. Down and back on the turf is 2 reps.
Skill
Metcon (No Measure)
Skill 1
EMOMx8 minutes (reps depends on the skill)
Skill 2
EMOMx8 minutes (reps depends on the skill)
8/24/16
CrossFit Allegiance – CrossFit
Happy Birthday Jen Taylor!
Metcon
Metcon (AMRAP – Reps)
8 Minute AMRAP
20 Back Squats, 155/105
20 Back Squat, 185/135
20 Back Squats, 225/155
OFF the Rack, 1 Bar.
Metcon (AMRAP – Reps)
8 Minute AMRAP
20 Push Press, 135/95
20 Push Press, 155/105
20 Push Press, 175/115
OFF the rack, 1 Bar
Metcon (AMRAP – Reps)
8 Minute AMRAP
20 Hang Clean, 155/105
20 Hang Clean, 175/115
20 Hang Clean, 195/125
*No Racks. 1 Bar.
Metcon (AMRAP – Reps)
8 Minute AMRAP
20 Strict C2B Pull ups
20 Strict Pull ups
20 Kipping C2B Pull ups
8/23/16
CrossFit Allegiance – CrossFit
Happy Birthday Karina
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 min of:
15/12 Cal Row
15 Box Jump Overs, 24/20
15 KB Goblet Squats, 32/24kg
Metcon
Metcon (No Measure)
3 Giant Sets of:
30 Weighted Sit-ups
30 Hip Extensions
30 second Hollow Hold
8/22/16
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (3×6 across)
Metcon
The Zoo Keeper (Time)
3 RFT:
400m Run
10 Clean and Jerks, 135/95
