WOD
8/20/16
CrossFit Allegiance – CrossFit
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
8/19/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
Ascending Ladder for 8 Minutes:
3 Snatch, 3 T2B
6 Snatch, 6 T2B
9 Snatch, 9 T2B
Rx – 115/80
Weightlifting
Back Squat (6×4, across)
8/18/16
CrossFit Allegiance – CrossFit
Metcon
For those of you that missed a day this week or if you do not need a day off this workout is for you.
Metcon (Time)
5 Rounds:
200 Meter Run
12 Calorie Row
21 Wallballs (20/14)
Accessory Work
For those of you that need a break and can use some accessory work. ENJOY!
Metcon (No Measure)
1) 3×10 Weighted Hip Extension with 3 second pause at the top
2) 3 x unbroken reps of strict weighted muscle ups (you choose the weight) If you don’t have MU then do weighted PU.
3) 3×6 Bulgarian split squats (you choose the weight)
4) 5×20 weighted situps
5) 3×10 ring dips
8/17/16
CrossFit Allegiance – CrossFit
Weightlifting
Clean (4×8 unbroken Cleans, climbing )
Metcon
Metcon (AMRAP – Reps)
Teams of 4 (if there is an odd # make a team of 5)
5 Minutes at Each Station:
Prowler Push (90/45) 10m
Calorie Row
Slam balls 30/20
Wall balls 20/14 (10ft)
Farmers Carry 32/24kg 10m
Every 10m is a rep and every calorie is a rep. Switch however you want use one person or two people or three…. it doesn’t matter on the Prowler but one person working at a time for everything else.
8/16/16
CrossFit Allegiance – CrossFit
Weightlifting
Sumo Deadlift (work up to a heay set of 3)
Metcon
Metcon (Time)
3 Rounds:
60 DU
30/20 Cal Row
15 Deadlifts (245/165)
8/15/16
CrossFit Allegiance – CrossFit
Weightlifting
With a running clock…
(NOTE heavy not 1RM)
1. 5 minutes to work up to a heavy single Front Squat
2. 5 minutes to work up to a heavy single Muscle Snatch
3. 5 minutes to work up to a heavy single OHS
4. 5 minutes to work up to a heavy single Snatch Balance
5. 5 minutes to work up to a heavy single Squat Snatch
6. 5 minutes to work up to a heavy single Front Squat
Front Squat (1×1)
Muscle Snatch (1×1)
Overhead Squat (1×1)
Snatch Balance (1×1)
Squat Snatch (1×1)
Front Squat (1×1)
Metcon
Metcon (Time)
1 RFT
15 OHS, 95/65
15 C2B
15 Squat Snatches, 95/65
15 C2B
15 Front Squats, 95/65
15 C2B
15 Squat Cleans, 95/65
15 C2B
ADV RX 155/105
4/24/16
CrossFit Allegiance – CrossFit
Metcon
()
Masters Qualifier 16.1 (Time)
21-15-9 reps for time of:
Row for calories
Thrusters
Men use 95 lb.
Women use 65 lb.
Masters Qualifier 16.4 (Time)
For time:
55 burpees
34 overhead squats
21 muscle-ups
Men use 95 lb.
Women use 65 lb.
Time Cap: 20 minutes
4/23/16
CrossFit Allegiance – CrossFit
Metcon
Event Masters Qualifier 16.3 (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 15 minutes of:
55 double-unders
15 chest-to-bar pull-ups
5 hang power cleans
Men use 155 lb.
Women use 105 lb.
4/22/16
CrossFit Allegiance – CrossFit
Weightlifting
Deadlift (3×10, climbing)
Metcon
Metcon (Time)
Team of 3 For time:
3 rounds
100 Wall Balls, 20/14
75 Step Ups (45/35#plate)
60 GHDSU
Split Reps
4/21/16
CrossFit Allegiance – CrossFit
Happy Birthday 15th Birthday Eli Joy. Enjoy 15 Tripple unders for Eli.
Metcon
Metcon (Time)
Partner WOD:
6x300m
Each person gets 6x300m switching every 300m. Rower will end with 3600 meters.
Goat Day (AMRAP – Reps)
Goat #1
EMOMx10min
then
Goat #2
EMOMx10min
Metcon
Metcon (Time)
15 triple unders
