WOD
CrossFit WOD, March 10, 2022
25 cal bike
25 cal Row
800m jog
CrossFit WOD, March 9, 2022
3 x AMRAP 3:
Bar Muscle-Ups
Rest 2:00 Between AMRAP’s
Scaled
Calorie Bike
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
6 Sets:
1:00 Max Distance Handstand Walk
1:00 Rest
Every 6ft (1 mat length) is 1 rep
CrossFit WOD, March 8, 2022
For Time:
30 Kipping Deficit HSPU (45/25lb plate)
RX no deficit
Scaled 30 S2OH for time (135/95)
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
3 x AMRAP 3:
Ring Muscle-Ups
Rest 2:00 Between AMRAP’s
21 Deadlifts
15 T2B
9 Power Snatches
Barbell: 115 / 85 lb
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
5 Rounds:
200 m Run
50/30 Calorie Bike
30 T2B
50/30 Cal Row
CrossFit WOD, March 4, 2022
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 155-lb Barbell
M: 225-lb Barbell
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 95-lb Barbell, may step over on burpees
M: 135-lb Barbell, may step over on burpees
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 95-lb Barbell
M: 135-lb Barbell
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 125-lb Barbell
M: 185-lb Barbell
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 85-lb barbell, may step over on burpees
M: 115-lb Barbell, may step over on burpees
CrossFit WOD, March 3, 2022
CrossFit WOD, March 2, 2022
Bar Muscle-Ups
Rest 4:00 Between AMRAP’s
2 Rope Climbs (15ft.)
10/7 Calorie Echo Bike
Max Overhead Squats 95 / 65 lb
Rest 1:00 Between AMRAPs
CrossFit WOD, March 1, 2022
30 Strict HSPU
1) 5+ Reps: Strict HSPU
2) 2-4 Reps: Strict HSPU With 1 AbMat
3) 1 Rep Or Less: HSPU Negatives (3s Negative)
50 Shoulder to Overhead 155 / 105 lb
3,000 Meter Row
100 Burpee Box Jumps (24"/20")
*Partition However You’d Like
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!