WOD
CrossFit WOD, March 18, 2022
400m Run
12 OHS 155 / 105 lb
12 C2B
RX Pull-ups 115/85 OHS
CrossFit WOD, March 17, 2022
Calorie Bike
200m Run & 10 Hollow Rocks 10 sit-ups after each round
200m DB Farmer’s Carry (50’s/35’s)
30-20-10:
Calorie Bike
200m Run & 10 Hollow Rocks 10 sit-ups after each round
200m DB Farmer’s Carry (50’s/35’s)
CrossFit WOD, March 16, 2022
10-9-8-7-6-5-4-3-2
Wallballs 20 / 14 lb
T2B
Lunges
CrossFit WOD, March 15, 2022
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
10 Power Cleans 155 / 105 lb
60 DU
Cash out: 1 Mile Run
CrossFit WOD, March 12, 2022
30/20 Cal Row
30 KBS 24/16KG
30/20 Cal Bike
CrossFit WOD, March 11, 2022
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
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
Then…
1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5