Month: October 2019

CrossFit Loyalty – CrossFit Kids

Metcon (Time)

4 Rounds:

25 AbMat Sit-ups

60′ plate push

60′ plate pull

25/18 Cal Row

20 Air Squats

CrossFit Loyalty – CrossFit

Bench Press

1 x 5 @ 40%

1 x 5 @ 50%

1 x 5 @ 60%

% Based on 100% of 1RM

Metcon (Time)

400 Meter Run, 30 Wall Balls (20/14), 30 Box Jumps (24/20)

400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-Ups

400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-Ups

400 Meter Run, 30 Wall Balls (20/14), 30 Box Jumps (24/20)

Extra Credit

Metcon (Time)

50 Strict T2B

CrossFit Loyalty – CrossFit

CrossFit Loyalty – BootCamp

Metcon (AMRAP – Rounds and Reps)

AMRAP 30

5- Snatches (Light)

300m run

1- Wall Climb / Rx+ (Rope Climb)

19- Box Jumps

8- Push Press (Light)

9- Pull Ups

CrossFit Loyalty – CrossFit

Metcon (Time)

For Time:

1000 Meter Row

600m Run

20 C2B

40 Dumbbell Box Step-Ups (50/35# to 24″/20″)

20 C2B

600m Run

1000 Meter Row
Rx+: 10 Bar MUs in place of C2B

CrossFit Loyalty – CrossFit

Hang Power Clean (Heavy Triple)

Bloodthirsty (AMRAP – Rounds and Reps)

AMRAP 12:

15 Burpees

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

(155/105)

CrossFit Loyalty – BootCamp

Metcon (Time)

The Walking Dead

30 Cal Row directly into..

3 Rounds of:

15 DB Thrusters

12 KB Swings

9 Burpees

3 Min Rest

20 Cal Row directly into..

5 Rounds of:

15 Plate Russian Twists

12 OH Plate Lunges

9 Plate Raises

3 Min Rest

10 Cal Row directly into..

7 Rounds of:

15 Jumping Air Squats

12 Sit-ups

9 Pushups

CrossFit Loyalty – CrossFit

Push Jerk + Push Jerk + Split Jerk

15 Mins to Find a Heavy Complex

Metcon (Time)

3 Rounds

500m Row

21 Wall Balls (20/14)

15 Pull Ups

9 KB Swings (32/24)

CrossFit Loyalty – BootCamp

Metcon (4 Rounds for reps)

4 Rounds:

1 Minute Pull-ups

1 Minute Weighted Box Step Ups (50/35)

1 Minute Sit Ups

1 Minute Calorie Row

1 Minute Rest

CrossFit Loyalty – BootCamp

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes