WOD
9/9/16
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat (3×3 across)
Back Squat (3×3 across)
Metcon
Metcon (Time)
5 Rounds:
10 C2B
10 Power Cleans, 135/95
10 Front Sqauts, 135/95
10 Jerks, 135/95
9/8/16
CrossFit Allegiance – CrossFit
Happy Birthday Krissy Jones! Cash out 43 slam balls.
Weightlifting
Push Jerk (5×2, climbing)
off the rack
Metcon
Metcon (Time)
Partner WOD For time:
Run 1 mile
Then, 8 rounds of:
10 wallball 20/14
1 rope climb
Run 800 meters
Then, 4 rounds of:
10 wallball
1 rope climb
Run 400 meters
Then, 2 rounds of:
10 wall-ball shots
1 rope climb
Run relay style Partner A runs a 400 then Partner B runs a 400 and repeat to complete 1 mile then Partner A does 10 Wallballs and one rope climb and then B does 10 WB’s and 1 rope climb to each complete 4 rounds each for a total of 8 rounds. Repeat same format for the rest of the WOD. So each person will only run 800m then 400 then 200m and 4 rounds then 2 rounds then one round each.
Metcon
Extra work if interested
Metcon (Time)
3 RFT
30 Deads, 185/135
20 Front Squats, 185/135
10 Power Cleans, 185/135
*Rest 2 minutes between rounds
Metcon
9/7/16
CrossFit Allegiance – CrossFit
Metcon
Twister (3 Rounds for time)
Running Clock…
R1 at the 0:00
3 RFT:
10 Snatches, 95/65
10 Bar Burpee
R2 at the 10:00
2 RFT
15 Snatches, 115/80
15 Bar facing Burpees
R3 at the 20:00
1 RFT
30 Snatches, 135/95
30 Bar Burpees
The Bar burpees are just over the bar burpees not bar facing. Only your set of 15 are bar facing.
Also in WODify you will log it as 3 rounds for time. At the 0:00 is R1 at the 10:00 is R2 and at the 20 is R3
9/6/16
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (Work up to a heavy set of 3)
Metcon
Metcon (5 Rounds for reps)
5 rounds NOT for time of:*
Max unbroken reps of Power Cleans, Bodyweight – all reps must be TnG, no resting on the ground or at the hips. Resting in the front rack is OK.
Max unbroken reps of kipping HSPU (no rest between movements, 3 minute rest between rounds)
In WODify there will be 5 rounds for Reps.
9/5/16
CrossFit Allegiance – CrossFit
Metcon
Labor Day 1 (Time)
Teams of 3:
3 rounds for time of:
100 Front Squats, avg body weight
Labor Day 2 (AMRAP – Rounds and Reps)
Partner WOD
AMRAP 10, alternating after each complete round:
20/15 Cal Row
15 KB Swings (24/16)
9/3/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
5 Rounds:
800 Meter Run
60 Kettlebell Swings (32/24)
60 Pull-Ups
Split reps and run together
0/2/16
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat (3×3, across)
Back Squat (3×3, across)
Metcon
Mexican Jumping Beans (Time)
5 RFT:
10-8-6-4-2 Squat Cleans, 155/105
100-80-60-40-20 DU
9/1/16
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Reps)
Teams of 4 to 6
20 minute AMRAP
50 Meter Prowler Push 25# (push to 25m in driveway and back)
100 Meter Plate Carry (45/25#)
200 Meter Run (down and back in driveway 2 times)
In a relay fashion, the teams form a single file line.
Athlete 1 starts with the 50 meter prowler.
As soon as that athlete returns, he or she moves onto the 100 meter plate carry.
Athlete 2 can then start the prowler… and so forth.
NOTE: ***If the small prowler needs to be used add 85#’s to it.
Once athlete 1 finishes a round that counts as one round. Once athlete 2 finishes a round that counts as 2 rounds.
8/31/16
CrossFit Allegiance – CrossFit
Weightlifting
Snatch Complex (Work up to a heavy set)
1 Hang Snatch Pull + 1 Hang Squat Snatch
Metcon
Metcon (Time)
Partner WOD
5 rounds
20 HSPU
20 Cleans 155/105
then
5 rounds
20 Wallballs
20 Burpees
Gymnastics
Extra work if there is time.
Metcon (No Measure)
7 Rounds of:
1 Strict Muscle up + 1 Dip + 3 Kipping Muscle ups, rest as needed between sets
8/30/16
CrossFit Allegiance – CrossFit
Happy Birthday Josh Roberts!
Metcon
Metcon (AMRAP – Rounds and Reps)
With a running clock
at the 0:00
5 min AMRAP
20/15 Cal Row
10 T2B
at the 10:00
5 min AMRAP
15/10 Cal Row
15 KBS, 32/24kg
at the 20:00
5 min AMRAP
20/15 Cal Row
10 Thrusters, 95/65