WOD

No WOD available

CrossFit WOD, March 15, 2022

PPLAdmin March 14, 2022

3/15/22

Metcon

Choose HSPU or Push Press

Metcon (AMRAP – Reps)

10 x 4 Deficit HSPU (45/25lb Plate)

Push Press (10×4 across)

Metcon

Metcon (Time)

For Time:
Cash In: 3 mile Assault Bike

21 – 15 – 9
Burpee Box Jumps
6 – 4 – 2
Rope Climbs

21 Burpee Box Jumps 6 Rope Climbs
Etc……

RX in place of rope climbs
18 – 12 – 6 pull-ups

CrossFit WOD, March 14, 2022

PPLAdmin March 13, 2022

3/18/22

Metcon

Metcon (Time)

5 Rounds For Time:
10 Power Cleans 155 / 105 lb
60 DU
Cash out: 1 Mile Run

CrossFit WOD, March 12, 2022

PPLAdmin March 11, 2022

3/12/22

The 5K Brewery run is canceled

Metcon

Metcon (Time)

5 Round
30/20 Cal Row
30 KBS 24/16KG
30/20 Cal Bike

CrossFit WOD, March 11, 2022

PPLAdmin March 10, 2022

3/11/22

This Saturday:
SHAMROCK 5K run 9AM at LKN Brewery.

This Tuesday:
Tim and Laura with Mute Sports will be at CrossFit Allegiance on Tuesday, March 15th for all class times.

Thy will be teaching a FREE jump rope clinic the first 20 minutes of each class time that day.

They have over 45 test jump ropes to use for the clinic and can help size you for your own custom jump rope!

Mute Sports custom ropes will be built on site that day. They also have heavy Bull and Calf jump ropes, adaptive Split Ropes™, liquid chalk, block chalk, apparel, battle ropes, climbing ropes and more!

Please check out our website at www.MuteSportsEquipment.com!

CrossFit WOD, March 10, 2022

PPLAdmin March 9, 2022

3/10/22

No MoFlow

Metcon

Metcon (Time)

2 rounds
25 cal bike
25 cal Row
800m jog

CrossFit WOD, March 9, 2022

PPLAdmin March 8, 2022

3/9/22

Gymnastics

Metcon (AMRAP – Reps)

Bar Muscle-Ups

3 x AMRAP 3:
Bar Muscle-Ups

Rest 2:00 Between AMRAP’s

Scaled
Calorie Bike

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:
1 Ring Muscle-Up
15 Wallballs 20 / 14 lb to 10/9ft.
2 Ring Muscle-Ups
15 Wallballs 20 / 14 lb to 10/9ft.
3 Ring Muscle-Ups
15 Wallballs 20 / 14 lb to 10/9ft.
…
[Add 1 Ring Muscle-Up Each Round]

RX Bar MU

Extra Gymnastics Work

Metcon (AMRAP – Reps)

Handstand Walk

6 Sets:
1:00 Max Distance Handstand Walk
1:00 Rest

Every 6ft (1 mat length) is 1 rep

CrossFit WOD, March 8, 2022

PPLAdmin March 7, 2022

3/8/22

Gymnastics

Metcon (Time)

Kipping Deficit Handstand Push-Ups

For Time:
30 Kipping Deficit HSPU (45/25lb plate)

RX no deficit
Scaled 30 S2OH for time (135/95)

Metcon

Metcon (Time)

For Time:
100 DU
80/60 Calorie Bike
60 Box Jump Overs (24"/20")
40 Double Dumbbell Push Jerks 50 / 35 lb’s
200 Meter Farmer’s Carry 50 / 35 lb’s

CrossFit WOD, March 7, 2022

PPLAdmin March 6, 2022

3/7/21

Gymnastics

Metcon (AMRAP – Reps)

Ring Muscle-Ups

3 x AMRAP 3:
Ring Muscle-Ups

Rest 2:00 Between AMRAP’s

Metcon

Metcon (Time)

AMRAP 10:
21 Deadlifts
15 T2B
9 Power Snatches

Barbell: 115 / 85 lb

Extra Gymnastics Work

Metcon (AMRAP – Reps)

Chest To Bar Pull-Up Conditioning

On the 2:00 x 5 Sets:
1 Unbroken Set of Chest to Bar Pull-ups
Recovery Row With Remaining Time

CrossFit WOD, March 5, 2022

PPLAdmin March 4, 2022

3/5/22

Metcon

Metcon (Time)

Partner WOD
5 Rounds:
200 m Run
50/30 Calorie Bike
30 T2B
50/30 Cal Row

CrossFit WOD, March 4, 2022

PPLAdmin March 3, 2022

3/4/22

Everyone come to Friday night Lights for week two of the CrossFit Open. Workout and support your community. Start time is between 4 – 4:30PM. We’ll pick teams like we did last week.

Metcon

CrossFit Games Open 22.2 RX (Ages 16-54) (Time)