5/8/15

CrossFit Allegiance – CrossFit

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Weightlifting

Squat Clean (5×3, across)

Weightlifting

Back Squat (3×3)

Metcon

Metcon (Time)

4 rounds for time of:

25-calorie row

16 chest-to-bar pull-ups

9 strict handstand push-ups

25 minute time cap!

5/7/15

CrossFit Allegiance – CrossFit

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Weightlifting

Floor Press (5×3, across)

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
KBS 24/16kg

5/6/15

CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat (2×3, across then 3×2, across)

Metcon

Metcon (AMRAP – Reps)

Partner WOD

2 Rounds:

5 min Plate Carry (45/25)

5 min Prowler Push (avg. body weight)

5 min shuttle run

Rest 1 minute between Rounds

Everything is done as a shuttle run.

-Partner A will carry plate 10m down and 10m back then partner B does the same.

-Partner A will push prowler 10m down and 10m back then partner B does the same.

-Partner A does one 10m shuttle run down and back then Partner B does the same.

-Every 10m is 1 rep.

5/5/15

CrossFit Allegiance – CrossFit

Happy Birthday Myra!

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Weightlifting

Push Press (5×3)

Metcon

Myra’s Bday (Time)

5 RFT:

5 Burpee Box Jumps (24/20″)

15 Overhead Squats (75/55)

200 Meter Run

5/4/15

CrossFit Allegiance – CrossFit

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Weightlifting

Power Clean (EMOM x 7min)

Min 1: 7 Power Cleans

Min 2: 6 Power Cleans

Min 3: 5 Power Cleans

Min 4: 4 Power Cleans

Min 5: 3 Power Cleans

Min 6: 2 Power Cleans

Min 7: 1 Power Clean

Increase weight every minute.

Weightlifting

Front Squat (2×10, across)

Metcon

Metcon (Time)

3 RFT

15 DL 225/155

15 HSPU

Scale HSPU = Push Press or Push-ups

5/2/15

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

RFT:

50-40-30-20-10 KBS, 24/16kg

50-40-30-20-10 Box Jumps, 24/20″

1,000-800-600-400-200m Run

If you want to partner then double the reps and run together.

5/1/15

CrossFit Allegiance – CrossFit

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Weightlifting

Power Snatch (5×2)

Then Snatch Skill Work:

1) 5×2 Low Hang Snatch Pull

2) 5×2 Snatch Grip Push Press from behind neck

Metcon

Metcon (Time)

For time:

5 Rounds of Cindy

20 Squat Snatches, 115/95

5 Rounds of Cindy

1 round of “Cindy” = 5 pull ups + 10 Push up + 15 Squats

4/30/15

CrossFit Allegiance – CrossFit

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Weightlifting

Deadlift (5×5, across)

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

AMRAP 20min

Cash-in: 2k Row

50 Wall-Balls (30/20)

200 Meter Run w/ Med-Ball

4/29/15

CrossFit Allegiance – CrossFit

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Metcon

Metcon (AMRAP – Reps)

With a 30 min running clock

Teams of 3 complete 5 mins of:

A. Max reps of Rope Climbs

B. Prowler Push for total meters, average bodyweight of team members

C. KBS 32/24kg

D. Row for cal

E. Handstand Walk for total feet

F. Slam balls 30/20

1 athlete works at a time. Switch athletes at anytime.
Prowler weighs 63#’s

Scaled:

Rope Climbs = Pull ups

HSW = Push ups

4/28/15

CrossFit Allegiance – CrossFit

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Weightlifting

Power Clean

3 quick singles at 70%

Rest as needed between all sets

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups