(856) 217-5401

10/1/19

CrossFit Loyalty – CrossFit

Metcon (3 Rounds for time)

Part #A (On the 0:00):

For Time (12 Minute Cap):

50/35 Calorie Assault Bike

50 Handstand Push-ups

Part #B (On the 15:00):

For Time (12 Minute Cap):

45 Sit-ups

100′ Handstand Walk

35 Sit-ups

75′ Handstand Walk

25 Sit-ups

50′ Handstand Walk

Part #C (On the 35:00):

3 Rounds For Time:

400 Meter Run

21 Lateral Bar Burpees
Sub for HSW:

100′ = 35 Push-Ups

75′ = 25 Push-Ups

50′ = 15 Push-Ups

9/30/2019

CrossFit Loyalty – BootCamp

Metcon (AMRAP – Reps)

5 Min AMRAP

10 Wall Balls

8 Ball Slams

6 Situps

After the AMRAP, 200m Med Ball Run

2 Minute Rest

5 Min AMRAP

10 Kettle Bell Swings

8 Goblet Squats

6 Burpees

After the AMRAP, 200m Med Ball Run

2 Minute Rest

5 Min AMRAP

10 DB Box Step Ups

8 Russian Twists

6 Push Ups

After the AMRAP, 200m Med Ball Run

2 Min Rest

5 Min AMRAP

10 DB Bent Over Rows

8 DB Romanian Dead Lifts (RDL)

6 DB Step Back Lunges

After the AMRAP, 200m Med Ball Run

9/30/19

CrossFit Loyalty – CrossFit

Power Snatch Complex (1-2-3)

On the 2:00 x 5 Sets:

1 Hang Power Snatch

2 Power Snatches

3 Overhead Squats

Bartender (Time)

5 Rounds:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Barbell: 115/85

9/29/19

CrossFit Loyalty – BootCamp

Metcon (4 Rounds for time)

On the 5:00 x 4 Rounds:

20 Single Arm Dumbbell Snatches

40 Air Squats

20/15 Calorie Row

Metcon (4 Rounds for time)

On the 5:00 x 4 Rounds:

20 Single Arm Dumbbell Snatches

40 Air Squats

20/15 Calorie Row

9/28/19

CrossFit Loyalty – BootCamp

Mighty Ducks (Time)

Teams of 3

For Time :

60 Clean and Jerks (135/95)

400 Meter Team Run

10 Rope Climbs

400 Meter Team Run

100 Barbell-Facing Burpees

400 Meter Team Run

10 Rope Climbs

400 Meter Team Run

60 Clean and Jerks (135/95)

09/27/2019

CrossFit Loyalty – BootCamp

Metcon (Time)

1- 100m Run

2- Burpees

3- Box Jumps

4- T2B / Knee Raises

5- Pull Ups

6- DB Walking Lunge

7- Sit Ups

8- Air Squats

9- Lateral Hops Over DB

10-DB Hang Clean and Jerk
Completed like the 12 Days of Xmas

09/27/2019

CrossFit Loyalty – CrossFit

Metcon (Time)

1- Rope Climb / Wall Climb

2- Hand Release Push Ups

3- DB Box Step Overs

4- T2B / Knee Raises

5- Strict Pull Ups / Kipping

6- DB Walking Lunge

7- Sit Ups

8- Air Squats

9- AB Cals

10-DB Hang Clean and Jerk
Completed like the 12 Days of Xmas

9/26/19

CrossFit Loyalty – CrossFit

Bar Crawl (AMRAP – Reps)

In Teams of 3:

AMRAP 7:

Bench Press

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/135)

… Rest 3 Minutes

AMRAP 7:

50 Front Squat (135/95)

50 Front Squat (155/105)

AMRAP Front Squat (185/135)

… Rest 3 Minutes

AMRAP 7:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)

Bootcamp

CrossFit Loyalty – BootCamp

Fuller Circle (Time)

For Time:

50/35 Calorie Assault Bike

125 Double-Unders

2000/1500m Row

125 Double-Unders

50/35 Calorie Assault Bike
May be completed scrambler style (in no particular order)

9/25/19

CrossFit Loyalty – CrossFit

Fuller Circle (Time)

For Time:

50/35 Calorie Assault Bike

125 Double-Unders

2k Row

125 Double-Unders

50/35 Calorie Assault Bike

Metcon (AMRAP – Reps)

In a 5 Minute Window:

20 Handstand Push-ups

40 Dumbbell Power Snatches (50/35)

In Time Remaining: Max Handstand Push-ups
Rx+: Strict

Rx: Kipping

Score includes all reps