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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 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)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes

F: 155-lb Barbell
M: 225-lb Barbell

CrossFit Games Open 22.2 Scaled (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
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

CrossFit Games Open 22.2 Teens RX (Ages 14-15) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes

F: 95-lb Barbell
M: 135-lb Barbell

CrossFit Games Open 22.2 Masters RX (Ages 55+) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes

F: 125-lb Barbell
M: 185-lb Barbell

CrossFit Games Open 22.2 Masters Scaled (Ages 55+) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
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

PPLAdmin March 2, 2022

3/3/22
Anyone want to sign up for Male Scaled at BOTL V. A guy from Kiliabs guy needs a partner……CrossFit Mint Hill.

CrossFit WOD, March 2, 2022

PPLAdmin March 1, 2022

3/2/22

Gymnastics
Metcon (AMRAP – Reps)
2 x AMRAP 4:
Bar Muscle-Ups

Rest 4:00 Between AMRAP’s 

If you do not want to do more pull-ups pick a skill and work on it for 12 minutes.

Metcon
Metcon (AMRAP – Reps)
AMRAP 2-2-2-3:
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

PPLAdmin February 28, 2022

3/1/22

Gymnastics
Metcon (Time)
For Time:
30 Strict HSPU

Based off your unbroken set of strict HSPU when fresh, complete the variation that best fits you: 

1) 5+ Reps: Strict HSPU  
2) 2-4 Reps: Strict HSPU With 1 AbMat   
3) 1 Rep Or Less: HSPU Negatives (3s Negative)     

Metcon
Metcon (Time)
For Time [35 Minute Cap]:
50 Shoulder to Overhead 155 / 105 lb
3,000 Meter Row
100 Burpee Box Jumps (24"/20")  

*Partition However You’d Like

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