Month: March 2020

CrossFit Loyalty – CrossFit

Macho Beast Builder (AMRAP – Reps)

3:00 for Max Reps

3:00 Rest

3:00 for Max Reps

3 “Macho Man” Complexes (115/85) (Total 27 Reps)

3 “Macho Man” Complexes (135/95) (Total 54 Reps)

3 “Macho Man” Complexes (155/105) (Total 81 Reps)

3 “Macho Man” Complexes (185/125) (Total 108 Reps)

3 “Macho Man” Complexes (205/145) (Total 135 Reps)

Max “Macho Man” Complexes (225/155)

1 Round of “Macho Man”:

3 Power Cleans + 3 Front Squats + 3 Push Jerks

**Have 2 x 3:00 windows to accumulate max reps of the ladder below. Wherever you finish the first 3:00 at, you pick up for the second interval.**

Dirty 30 (Time)

30 min CAP

30 Box Jumps (24/20″)

30 C2B Pull-ups

30 KB Swings (24/16 kg)

30 Front Squats (115/80#)

30 Toes-to-Bar

30 Push Press (115/80#)

30 Deadlifts (115/80#)

30 Wallballs (20/14#)

30 Burpees

30 Double-unders

Home WOD

Metcon (AMRAP – Reps)

Equipment WOD

AMRAP 15:

20 Single Arm Dumbbell Snatches

40 Double-Unders

20 Burpees

40 Double-Unders

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No Equipment WOD

AMRAP 15:

20 “Odd-Object” Ground-to-Overhead

20 Lateral Hops over “Odd-Object”

20 Burpees

20 Lateral Hops over “Odd-Object”

CrossFit Loyalty – CrossFit

50 HSPU (Time)

For Time

50 Handstand Push-Ups

Pull-ups (Strict)

Metcon (AMRAP – Reps)

3 x AMRAP 5’s

Part #1:

45/30 Calorie Assault Bike Buy-In, into…

AMRAP:

9 Power Cleans (95/65)

21 Double-Unders

Rest 5:00 Minutes

Part #2:

30/20 Calorie Bike Buy-In, into…

AMRAP:

6 Power Cleans (135/95)

21 Double-Unders

Rest 5:00 Minutes

Part #3:

15/10 Calorie Bike Buy-In, into…

AMRAP:

3 Power Cleans (165/115)

21 Double-Unders

Home WOD

Metcon (6 Rounds for time)

Equipment WOD

On the 5:00 x 6 Rounds:

10 Alternating Single DB Power CJ

400m Run

100m Single DB Farmer Carry

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No Equipment WOD

On the 5:00 x 6 Rounds:

Wearing Back Pack:

15 Pushups

50′ Walking Lunge

400m Run

CrossFit Loyalty – CrossFit

Back Squat

Back Squat

On the 0:00 – 5 Reps

On the 2:00 – 4 Reps

On the 4:00 – 3 Reps

On the 6:00 – 2 Reps

On the 8:00 – 1 Rep

On the 10:00 – 1 Rep

On the 12:00 – 1 Rep

On the 14:00 – 1 Rep

On the 16:00 – 1 Rep

Week #8 of our squat cycle, where we start with higher volume at lower weights, to five heavy singles. Sets 1-9 completed “On the 2:00”

Metcon (Time)

3 Rounds:

50 Air Squats

35 Pushups

25/18 Calorie Row

Home WOD

Metcon (No Measure)

“Deck of Cards”

Spades – Goblet Squats

Clubs – Burpees

Diamonds – Sit-Ups

Hearts – Single Arm DB Snatches

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“Deck of Cards” (No Equipment Version)

Spades – Odd-Object Squats

Clubs – Odd-Object to Shoulder

Hearts – Sit-Ups

Diamonds – Burpees

CrossFit Loyalty – CrossFit

Metcon (AMRAP – Reps)

Equipment WOD

AMRAP 20:

5 Strict Pull-Ups

10 Pushups

15 Air Squats

30 Double-Unders

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No Equipment WOD

AMRAP 20:

10 Pushups

15 Air Squats

8 Burpees

30 Double-Unders

CrossFit Loyalty – CrossFit

Tic Tac Toe (Time)

For Time (30 Minute Cap):

3 Rounds:

30/21 Calorie Assault Bike

21 Toes to Bar

15 Thrusters (95/65)

15 Thrustrers (115/85)

15 Thrusters (135/95)

3 Rounds:

30/21 Calorie Assault Bike

21 Barbell Facing Burpees

Home WOD

Metcon (3 Rounds for time)

Equipment WOD

Part A

On the 0:00…

3 Rounds:

20 Jumping Lunges

20 Single Arm Hang Dumbbell Snatches

Part B

On the 7:00…

3 Rounds:

20 Jumping Lunges

20 Single Arm Power Cleans

Part C

On the 14:00…

3 Rounds:

20 Jumping Lunges

20 Singe Arm Dumbbell Thrusters

On all dumbbell movements, alternate hands every 5 repetitions.

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No Equipment WOD

Part A

On the 0:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Ground-to-Overhead

Part B

On the 7:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Step-Ups

Part C

On the 14:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Thrusters

CrossFit Loyalty – CrossFit

Home WOD

Metcon (Time)

Equipment WOD

5 Rounds For Time:

80 Double-Unders

40 Sit-Ups

20 Pushups

10 Reverse Burpees

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No Equipment WOD

5 Rounds For Time:

60 Dot Hops

40 Sit-Ups

20 Pushups

10 Reverse Burpees

CrossFit Loyalty – CrossFit

Front Squat

On the 2:00 x 7 Sets

On the 0: 3 Reps

On the 2: 1 Rep

On the 4: 3 Reps

On the 6: 1 Rep

On the 8: 3 Reps

On the 10: 1 Rep

On the 12: 12 Reps

Home WOD

Metcon (AMRAP – Reps)

Equipment WOD:

Ascending Ladder for 15:00:

2 Strict Pull-Ups

2 Single Arm Dumbbell Squat Cleans

2 Dumbbell Facing Burpees

4 Strict Pull-Ups

4 Single Arm Dumbbell Squat Cleans

4 Dumbbell Facing Burpees

*Continue adding 2 reps to each movements

*Athlete’s choice on when to alternate hands on the single arm cleans.

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No Equipment WOD

Ascending Ladder for 15:00:

2 Odd-Object to Shoulder

2 Odd-Object Goblet Squats

2 Odd-Object Facing Burpees

4 Odd-Object to Shoulder

4 Odd-Object Goblet Squats

4 Odd- Object Facing Burpees

*Continue to add 2 reps to each movement

CrossFit Loyalty – CrossFit

Metcon (AMRAP – Reps)

AMRAP 25:

10 Air Squats + 400m Run

20 Air Squats + 400m Run

30 Air Squats + 400m Run

Continue to add (10) squats per round

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No Run WOD

AMRAP 25:

10 Air Squats + 50 Double-Unders

20 Air Squats + 50 Double-Unders

30 Air Squats + 50 Double-Unders

Continue to add (10) squats per round

CrossFit Loyalty – CrossFit

Gymnastics

Metcon (Time)

For Time:

100 Double Unders

50′ Handstand Walk

75 Double Unders

50′ Handstand Walk

50 Double Unders

50′ Handstand Walk

25 Double Unders

50′ Handstand Walk

*10 Minute Time Cap*

Triple Threat (3 Rounds for time)

On the 0: 1 Mile Run

On the 10: 130/100 Calorie Row

On the 20: 100/70 Calorie Bike

Record time for Each Movement

Home WOD

Metcon (3 Rounds for reps)

Equipment WOD

3 Rounds 1:00 Minute at Each Station:

Dumbbell Goblet Thrusters

Single Dumbbell Power Cleans

Hops over the Dumbbell

Single Arm Push Presses

Burpees

Rest

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No Equipment WOD

3 Rounds 1:00 Minute at Each Station

Backpack Thrusters

Backpack Cleans

Hops over Backpack

Backpack Reverse Lunges

Burpees

Rest

CrossFit Loyalty – CrossFit

Back Squat

Set 1 (On the 0:00): 9 Reps

Set 2 (On the 2:00): 7 Reps

Set 3 (On the 4:00): 5 Reps

Set 4 (On the 6:00): 3 Reps

Set 5 (On the 8:00): 1 Rep

Set 6 (On the 9:30): 1 Rep

Set 7 (On the 11:00): 1 Rep

Set 8 (On the 12:30): 1 Rep

Set 9 (On the 14:00): 1 Rep

Week #7 of our squat cycle, where we start with higher volume at lower weights, to five heavy singles. Sets 1-4 completed “On the 2:00” Sets 5-9 completed “On the 1:30”.

Spice Girl (Time)

For Time:

21 Power Snatches (95/65)

5 Rounds of “”Cindy””

21 Overhead Squats (95/65)

5 Rounds of “”Cindy””

21 Squat Snatches (95/65)

Home WOD

Metcon (AMRAP – Reps)

Equipment WOD

AMRAP 15:

9 Strict Pull-Ups

15 Hand-Release Pushups

21 Dumbbell Swings

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AMRAP 15:

15 Hand-Release Pushups

18 Bent over Backpack Rows

21 Glute Bridges