WOD
8/3/15
CrossFit Allegiance – CrossFit
Happy 39th Birthday Jennifer Warcola
Weightlifting
Front Squat (Work up to heavy rep)
Metcon
Metcon (Time)
3 rounds for time of:
100 double-unders
7 hang clean, 155/105
ADV RX 185/115
6/4/15
CrossFit Allegiance – CrossFit
Metcon
1: Metcon (Time)
4 RFT:
25 Cal Row
3 Rope Climbs, 15′
12 KB 1-arm Snatch, 32/24 (6/side)
Front Squat (3×8)
6/3/15
CrossFit Allegiance – CrossFit
Weightlifting
Deadlift (1RM)
Metcon
Metcon (Time)
30 Deadlifts for time at 75% DL max today.
*OTM 20 Double Unders
Scaled 50 singles
Wednesday, May 13, 2015
Weightlifting
Back Squat (3×3)
Metcon
Bode (Time)
5 RFT:
11 Power Snatches, 95/65
12 HSPU
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
