WOD
Saturday
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Reps)
Min 0-10
Partner A runs 400m
Partner B runs 400m
Partner A runs 400m
Partner B runs 400m
Then one person working at a time get as many slam balls as possible. 30/20
Min 10-20
Repeat on the rower
Then one person working at a time get as many wall balls as possible. 20/14
Min 20-25
Run 400 together
Then one person working at a time get as many Burpees as possible.
9/4/15
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10min:
50 Double unders
21 Box Jumps, 24/20
15 C2B Pull ups
Weightlifting
Front Squat (5×5, across)
9/3/15
CrossFit Allegiance – Regional Athletes
Weightlifting
A. 3-rep heavy Overhead Squat
B. 2-rep heavy Snatch Balance
C. 1-rep heavy High Hang Squat Snatch
Save results in extra performance under each lift.
Metcon
4: Metcon (AMRAP – Reps)
5 sets of Max Rep Ring Muscle ups in :30, rest as needed between sets
Record you lowest round
9/3/15
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
5x300m, 1 minute rest between sets
Metcon
Metcon (Time)
EMOMx10
15 sit-ups
Log your slowest round
9/2/15
CrossFit Allegiance – CrossFit
Metcon
1: Black & Blue (Time)
“Black & Blue”
5 RFT:
10 Power Cleans, 135/95
10 Burpees
Weightlifting
Back Squat (4×10 Back Squat, climbing)
9/1/15
CrossFit Allegiance – CrossFit
Metcon
2015 Games Couplet (Time)
15-10-6 reps for time of:
Thrusters (165/115)
Bar muscle-ups
Bar MU can be substituted with
L1 C2B
L2 PU
L3 RR
Weightlifting
Squat Snatch (Work up to a heavy single)
A note about what “heavy” means….Heavy is not a max. You should not fail a rep on the way up to achieving a “heavy” lift. “Heavy” means you lift as heavy as you can – while still maintaining excellent technique and speed. We lift heavy often on this program. Save the max efforts for max effort days.
8/31/15
CrossFit Allegiance – CrossFit
Metcon
1: DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
Metcon
2: 800m Run (Time)
Max Effort 800m Run
3 minute Rest
400m Run (Time)
Max Effort 400m Run
Saturday
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD:
5 Rounds for time:
40 Wallballs 20/14#
40 KBS 32/24kg
200m Run
split reps as needed
8/28/15
CrossFit Allegiance – CrossFit
Gymnastics
Metcon (Time)
2 Rounds of:
30 C2B Pull ups
30 Overhead Squat , 115/80
Rest 3 minutes between rounds.
20 min time cap and that includes the 3 min rest
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
5 Power Snatch, 135/95
10 T2B
15 Box Jump Overs, 24/20
8/27/15
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Reps)
EMOMx16
Min 1: :40 of Rowing for max calories
Min 2: :40 of Double unders for max reps
Min 3: :40 of Rowing for max calories
Min 4: Rest
Accessory Work
Metcon (No Measure)
6 x :15-:20 L-sit
