WOD

No WOD available

8/31/16

CrossFit Allegiance – CrossFit

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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!

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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

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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

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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

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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

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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!

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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

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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

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Weightlifting

Back Squat (3×6 across)

Metcon

The Zoo Keeper (Time)

3 RFT:

400m Run

10 Clean and Jerks, 135/95

8/20/16

CrossFit Allegiance – CrossFit

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Weightlifting

Halting Squat Cleans (5×2)

pause at the knee for 2 seconds, drop each rep from the top

Jerk (Work up to a heavy Push Jerk + Split Jerk )

Off the rack

Metcon

Metcon (Time)

Partner WOD

3 Rounds

60 Goblet Squats (32/24)

60 Burpees

800 Meter Run

Split reps and run together

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