WOD
8/7/15
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner
2,000-meter run
50 Power Cleans, 135/95
50 Box Jump Overs, 24/20
50 C2B
50 Wall Balls, 20/14
50 C2B
50 Box Jump Overs, 24/20
50 Power Cleans, 135/95
One person works at a time.
8/6/15
CrossFit Allegiance – CrossFit
Weightlifting
Deadlift (10-8-6-4-2 Dead Lifts, climbing)
Metcon
Metcon (AMRAP – Reps)
EMOMx20:
Min 1: 15/12 Cal Row
Min 2: 25 sit-ups
Min 3: 200m Run
Min 4: 10 Burpees
*Repeat
200m Run counts as 1 rep
8/5/15
CrossFit Allegiance – CrossFit
Weightlifting
Floor Press (5×5)
Metcon
Metcon (Time)
21 Thrusters, 95/65
21 KBS, 32/24
400m Run
15 Thrusters, 95/65
15 KBS, 32/24
400m Run
9 Thrusters, 95/65
9 KBS, 32/24
400m Run
8/4/15
CrossFit Allegiance – CrossFit
Weightlifting
Squat Clean (EMOMx10: 3 Squat Cleans)
Metcon
Metcon (Time)
3 RFT:
400m Run
12 Buprees
15 T2B
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