WOD
10/17/16
CrossFit Allegiance – CrossFit
Metcon
Glen (Time)
For Time:
30 Clean and Jerks, 135#
1-Mile Run
10 Rope Climbs, 15′
1-Mile Run
100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here
Ladies RX 95#
scale: Partner Glen (Time)
Partner Glen
Glen
30 Clean and Jerks (135/95#)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
***split reps run together
10/15/16
CrossFit Allegiance – CrossFit
Metcon
Cement Mixer (7 Rounds for reps)
7 rounds, On the 3:00:
400m Run
12 Toes to Bar
ADV RX 5 MU
Every 3 minutes complete a round.
Scaled: complete 20 situps.
Extra work if you want an after WOD
Metcon (No Measure)
1. Technique Work
A. 3×3 Snatch Balance, light
B. 3×3 Tall Snatch, light
C. 3×3 Tall Clean, light
2. Snatch
2 Triples at 70%, followed by 3 doubles at 75%
3. Clean and Jerk
2 Triples at 70%, followed by 3 doubles at 75%
4. Jerk
4 Triples at 70% – focus on driving and catching high
10/14/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
4 RFT:
5 Ring MU
10 Power Cleans (155/105#)
25 Wallballs (20/14#)
Scaled MU:
L3 5 C2B + 5 Ring Dips
L2 5 PU + 5 GHD Dips
L1 5 RR + 5 Box Dips OR GHD w/a band
Metcon
Metcon (No Measure)
6x20m Prowler Push
Start with bodyweight, add weight each set
NOTE: The sled weighs 65#
10/13/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3, for time:
100 – 75 – 50
Sit-ups
Row Cals
Floor Press (135/95#)
100 reps of all three movements then 75 of all three and then 50 of all three.
10/12/16
CrossFit Allegiance – CrossFit
Our Barbell for Boobs fundraising page is
https://fundraise.barbellsforboobs.org/fundraiser/765130
For every $50 raised we give a free mammography away to someone that deserves to know. Thank you!
Weightlifting
Front Squat (3×80%, 1×85%, 3×80%, 1×87%, 3X80%, 1×90%)
Triple at 80%; Single at 85%; Triple at 80%: Single at 87%; Triple at 80%/3; Single at 90%
Metcon
Metcon (Time)
800 Meter Run
25 Deadlifts
25 Box Jumps, 24/20
600 Meter Run
20 Deads
20 Box Jumps, 24/20
400 Meter Run
15 Deads
15 Box Jumps, 24/20
200 Meter Run
10 Deads
10 Box Jumps, 24/20
RX – 225/155
10/11/16
CrossFit Allegiance – CrossFit
Happy Birthday JimTuttle!
Metcon
Metcon (AMRAP – Rounds and Reps)
5 Minute Window:
150 DU buy in –then–
12 Thrusters (95/65),
12 C2B PU
Rest 5 Minutes
5 Minute Window:
100 DU buy in –then–
9 Thrusters (115/80),
12 T2B
Rest 5 Minutes
5 Minute Window:
50 DU buy in –then–
6 Thrusters (135/95),
12 PU
Conditioning
Metcon (Time)
6 sets of: 9 unbroken HSPU
ADV RX (first 3 reps are strict + 6 kipping)
12 minute time cap
10/10/16
CrossFit Allegiance – CrossFit
3 Weight Lifting Tips for today:
1. You SIT between sets.
2. DO NOT walk in front of someone about to lift.
3. You are suppose to have fun & laugh between sets : )
Weightlifting
Back Squat (5×80%, 1×85%, 5x 80%, 1×88%, 5×80%, 1×91%)
Metcon
Metcon (Time)
3 Rounds:
200m Run
15 Over the Bar Burpees
9 Squat Snatches, 95/65
ADV RX 135/95
10/7/16
CrossFit Allegiance – CrossFit
Happy Birthday Hank Parker Jr.!
Also, this Saturday class is cancelled. We will be in Asheville competing. Sorry for any inconvenience.
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
AMRAP x 25min
42 Box Jump (30/24)
42 Clean & Jerks 115/75
42 Wallballs (20/14)
42 Snatches 115/75
42 Burpees
42 OHS 115/75
ADV RX 135/95
Skill
Metcon (No Measure)
EMOMx8
skill
10/6/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2, AMRAP 28min:
6 Rope Climbs
6 plate pushes 45/35#
30 HSPU
40 Reverse Lunges
ADV RX Legless Rope climbs
Scaled Rope climbs = 5 pull-ups or Ring Rows per rope climb
Plate push = Down the turf is one, back is two…
Scaled HSPU = 75/55 Push Press
Split reps however needed
10/5/16
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat (1×3,1×1,1×3.1×1,1×3,1×1)
A. 3 reps at 78%
B. 1 rep at 83%
C. 3 reps at 78%
D. 1 rep at 85%
E. 3 reps at 78%
F. 1 rep at 87%
Metcon
Metcon (Time)
800m Run
100 DU
50 Wall Balls, 20/14*
100 DU
800m Run