WOD
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!!!
4/20/15
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat (3×3)
Back Squat (3×3)
Metcon
Metcon (Time)
3 RFT:
7 Squat Cleans, 155/105
14 C2B
ADV RX = Squat Cleans 185/125
Saturday
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
5 RFT:
20 Handstand Push ups
20 Ring Dips
20 Push ups
200m Run
Scaled HSPU = Push Press or Strict Press
4/17/15
CrossFit Allegiance – CrossFit
Weightlifting
Deadlift (6×3)
Metcon
Metcon (Time)
60-40-20-10 reps for time of:
Partner sit-ups with slam ball 30/20
Slam balls 30/20
Wall balls, 20/14
Burpees
One person working at a time, split the reps as needed.
4/16/15
CrossFit Allegiance – CrossFit
Weightlifting
Power Snatch (Work up to one heavy rep)
Metcon
Mind Eraser (AMRAP – Rounds and Reps)
“Mind Eraser”
AMRAP 20:
7 Power Cleans, 135/95
7 Burpees
200m Run
