WOD
5/1/15
CrossFit Allegiance – CrossFit
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
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
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
Weightlifting
Power Clean
3 quick singles at 70%
3 quick singles at 75%
3 quick singles at 80%
2 quick singles at 75%
2 quick singles at 80%
2 quick singles at 85%
1 quick singles at 80%
1 quick singles at 85%
1 quick singles at 90%
Rest as needed between all sets
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
4/27/15
CrossFit Allegiance – CrossFit
Weightlifting
Shoulder Press (5×5)
Metcon
Metcon (Time)
2RFT:
1,000m Row
50 Thrusters 65/45
30 C2B Pull ups
Saturday
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
100 G2OH 25/45# Plate
100 Partner sit-ups 30/20#
100 Burpees to 25/45# Plate
Cash-out: 1,000m Row
Split reps as needed and accomplish WOD in any order.
4/24/15
CrossFit Allegiance – CrossFit
Weightlifting
Power Snatch (Work to a heavy single)
Metcon
L2: Metcon (Time)
5.4.3.2.1 reps for time of:
Deads, 255/175
Muscle ups
Wall balls 30/20 (10’/9′)
Cash-out 400m Run
Scaled MU = C2B, Pull-ups
If you are NOT doing a 255/175# DL, MU, C2B or PU, and 30/20# WB then you are doing L1 WOD.
L1: Metcon (Time)
10.8.6.4.2
Deads, 225/155
Ring Rows
Wall balls 20/14 (10’/9′)
Cash-out 400m Run
()
4/23/15
CrossFit Allegiance – CrossFit
Weightlifting
Power Clean (Work to a heavy single)
Metcon
Metcon (Time)
30-20-10
DU
Burpees
Alternating 1-arm Snatches 24kg/14kg
Step-ups
4/22/15
CrossFit Allegiance – CrossFit
Weightlifting
Power Clean + 2 Front Squats + Jerk (7×1)
EMOM 7:
Power Clean + 2 Front Squats + Jerk
Metcon
Metcon (Time)
3 RFT:
30 Cal Row
20 Power Cleans, 95/65
10 OHS, 95/65
5 Strict HSPU
Scale HSPU = Strict Press 95/65 or PP
4/21/15
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
2 RFT:
400m Run
29 Hand Release PU
400m Run
29 KBS (24kg/16kg)
400m Run
29 Sit-Ups
400m Run
29 Hip Extensions
400m Run
29 Double-Unders
400m Run
29 Box Jumps, 24/20
Hip extensions scale with super mans
Happy Birthday Eli and Patrick Renegar!!!
