WOD
5/13/15
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (3×3)
Metcon
Bode (Time)
5 RFT:
11 Power Snatches, 95/65
12 HSPU
5/12/15
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
2 Rounds of:
800m Run
20 OHS, 115/80
20 GHDSU
Rest 1 minute
2 Rounds of:
15 GHDSU
50 Double Unders
10 SDHP, 115/80
Rest 1 minute
2 RFT:
30 Double Unders
10 SDHPU, 115/80
20 Box Jump Overs, 24/20″
Same weight across
5/11/15
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
25 Back Squats – use a rack
25 Cleans
25 Push-ups
25 Deads
Men use 185 lbs.
Women use 125 lbs.
Saturday
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD:
5 RFT
200 Meter Run
20 Burpees
20 Deads 185/125
20 Slam balls 30/20
Run together and split the reps
5/8/15
CrossFit Allegiance – CrossFit
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
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
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!
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
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
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.
