(856) 217-5401

5/1/19

CrossFit Loyalty – CrossFit

Pick One Of The Following

Strict Handstand Push-ups (1 Set for Max Reps)

Handstand Push-ups (1 Set for Max Reps)

Weightlifting

Clean and Jerk Complex


On the 2:00 x 5 Sets:

3 Power Cleans

1 Pausing Push Jerk

2 Push Jerks

On the pausing push jerk, the first of the three overheads: 2 second pause in the dip position, and 2 second pause in the catch (quarter squat receiving position). No pause in the second and third overhead movements

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
Only Completed Rounds Socre.

Extra Reps do not count!!!!!

4/30/19

CrossFit Loyalty – CrossFit

Back Squat

On the 1:30 x 6 Sets:

2 Pausing Back Squats

5 second pause in the bottom of each rep.

Sets #1+2 – 65%

Sets #3+4 – 70%

Sets #5+6 – 75%

Boat Race (Time)

3 RFT

500m Row

400m Run

*Rest 3:00 between rounds*

4/29/19

CrossFit Loyalty – CrossFit

Hang Squat Snatch

On the 1:30 x 7 Sets:

1 Hang Squat Snatch

1 Low-Hang Squat Snatch

Set #1 – 60%

Set #2 – 65%

Set #3 – 70%

Set #4 – 75%

Sets #5+6+7 – Build to a heavy complex for the day.

Metcon (Time)

15-12-9:

Power Snatch (115/80)

Box Jump Overs (24″/20″)

… Directly into…

15-12-9:

Overhead Squats (115/80)

Barbell-Facing Burpees

4/28/19

CrossFit Loyalty – BootCamp

Metcon (Time)

24-21-18

KB Goblet Squats

KB Swings

– rest 3 mins –

24-21-18

Burpee Box Jump Overs

Double Unders x2

Sit-ups

4/27/19

CrossFit Loyalty – BootCamp

Metcon (Time)

Teams of 3

For Time:

600 Meter Med Ball Run

18 Cals AB

40 Wall Balls

600 Meter Med Ball Run

27 Cals AB

70 Wall Balls

600 Meter Med Ball Run

36 Cals AB

100 Wall Balls

4/27/19

CrossFit Loyalty – CrossFit

Metcon (Time)

Teams of 3

For Time:

600 Meter Plate Run (45/35)

18 Burpees Over Bar

20 Squat Cleans (135/95)

600 Meter Plate Run

27 Burpees Over Bar

35 Squat Cleans (135/95)

600 Meter Plate Run

36 Burpees Over Bar

50 Squat Cleans (135/95)

04/26/2019

CrossFit Loyalty – CrossFit

Metcon (AMRAP – Rounds)

ONE MIND

Partner Workout-

18 Min AMRAP

18 Wall Balls (20/14) (Partner Holds WB at Chest)

18 Kettlebell Swings (53/35) (Partner Holds KB)

18 Box jumps (24/20) (Partner Holds Hand Stand)

18 Burpees to a 45lb Plate (Partner Bar Hang)
Jesse Crespo is the owner and Head Coach of CrossFit1 Force , a proud New Jersey State Trooper and an amazing father of four. On March 19, Jesse underwent routine jaw surgery and suffered a massive stroke in his cerebellum and a smaller stroke in the right frontal lobe of his brain.

The strokes went undetected and Jesse was discharged from the hospital with extreme dizziness, nausea and intense head pain. Five days later as the head pain continued to worsen, Jesse returned to the hospital. An MRI showed both strokes, and Jesse underwent an emergent craniotomy to save his life.

Despite the enormity of the stroke in his cerebellum, Jesse continues to marvel his medical teams with his progress. There is no doubt that Jesse’s strength and fitness level saved his life. After being discharged from the hospital, Jesse will begin the workout of his life in an acute care facility where he can 100% focus on getting well doing therapy multiple hours a day

ONE MIND

CrossFit Loyalty – BootCamp

Metcon (AMRAP – Rounds)

ONE MIND

Partner Workout-

One partner works for 30 seconds while the other rests:

18 Min AMRAP

18 Wall Balls (20/14)

18 Kettlebell Swings (53/35)

18 Box jumps (24/20)

18 Burpees to a 45lb Plate
Jesse Crespo is the owner and Head Coach of CrossFit1 Force , a proud New Jersey State Trooper and an amazing father of four. On March 19, Jesse underwent routine jaw surgery and suffered a massive stroke in his cerebellum and a smaller stroke in the right frontal lobe of his brain.

The strokes went undetected and Jesse was discharged from the hospital with extreme dizziness, nausea and intense head pain. Five days later as the head pain continued to worsen, Jesse returned to the hospital. An MRI showed both strokes, and Jesse underwent an emergent craniotomy to save his life.

Despite the enormity of the stroke in his cerebellum, Jesse continues to marvel his medical teams with his progress. There is no doubt that Jesse’s strength and fitness level saved his life. After being discharged from the hospital, Jesse will begin the workout of his life in an acute care facility where he can 100% focus on getting well doing therapy multiple hours a day

4/25/19

CrossFit Loyalty – CrossFit

Push Press (4×6)

You pick the weight

Bench Press (4 x 6 Tempo (5 secs down 1 sec pause))

Build in Weight

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Bootcamp

CrossFit Loyalty – BootCamp

Metcon (Time)

30 MIN CAP

27-21-18-15-12-9-6-3

Burpees to 6″ target

KB Swings

Calorie Row

*50ft Farmer’s carry between each round*
– Pullup bar is fine for the burpees, when you jump just make sure your hands hit the bar

– 50ft is one length of the gym (inside), make the farmer’s carry relatively heavy since its a short distance