(856) 217-5401

6/1/20

CrossFit Loyalty – CrossFit

Overhead Squat (3 x 3 Close Grip)

Snatch

3 Sets:

1 Snatch Pull

1 Low Hang Squat Snatch

1 Snatch Balance

Snatch

On the Minute x 11:

Minute 1: 1 Squat Snatch

Minute 2: 1 Squat Snatch

Minute 3: 1 Squat Snatch

Minute 4: Rest

Minute 5: 1 Squat Snatch

Minute 6: 1 Squat Snatch

Minute 7: 1 Squat Snatch

Minute 8: Rest

Minute 9: 1 Squat Snatch

Minute 10: 1 Squat Snatch

Minute 11: 1 Squat Snatch

Alternating Squats (2-4)

Alternating On the Minute x 12 (6 Rounds):

2 Front Squat

4 Back Squats

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

1 Round of “Strict Cindy” + 1 Double DB Power CJ

1 Round of “Strict Cindy” + 2 Double DB Power CJ

1 Round of “Strict Cindy” + 3 Double DB Power CJ

Continue to add (1) DB CJ per round.

Body Armor

5 Giant Sets:

8 Tempo Bench Press (5s negative only)

8 Tempo Double DB Bent Over Row (5s negative only)

5/31/20

CrossFit Loyalty – CrossFit

Metcon (No Measure)

5 Sets:

1 Minute Hollow Hold

1 Minute Wall Sit

1 Minute Side Plank (30 Seconds Each)

1 Minute Rest

5/30/20

CrossFit Loyalty – CrossFit

Metcon (6 Rounds for time)

On the 5:00 x 6 Rounds:

10 Alternating Single DB Power Clean and Jerk

400m Run

100m Single DB Farmer Carry

Body Armor

20-18-16-14-12:

Alternating Single Arm Curl to Strict Press

* Split Reps Evenly Between Arms

* Rest as Needed Between Sets

5/29/20

CrossFit Loyalty – CrossFit

Metcon (Time)

For Time:

30 Single Dumbbell Deadlifts

30 Single Dumbbell Russian Swings

30 Single Dumbbell Goblet Squats

30 Single Dumbbell Hang Squat Cleans

30 Single Dumbbell Power Snatches

30 Single Dumbbell Overhead Squats

*On the Minute: 5 Burpees

Body Armor

3 Rounds:

30 Seconds Max Double Dumbbell Row

30 Seconds Max Chest Slap Push-ups

30 Seconds Max Double Dumbbell Romanian Deadlifts

30 Seconds Max Push-ups

Rest 1 Minute Between Sets

5/28/20

CrossFit Loyalty – CrossFit

Box Squat

* Set height to just below parallel.

* 1s full stop at bottom
On the Minute x 10:

2 Box Squats

Clean and Jerk Complex


On the 1:30 x 6 Sets:

1 Hang Squat Clean

1 Squat Clean

1 Split Jerk

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

5 Strict Pull-ups

10 Push Presses (95/65)

15 Deadlifts (95/65)

Home Wod

Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

12 Dumbbell Front Squats

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

9 Dumbbell Thrusters

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

6 Dumbbell Clusters

Body Armor

4 Giant Sets:

30 Seconds Max Single Dumbbell Overhead Tricep Extensions

30 Seconds Max Double Dumbbell Russian Swings

30 Seconds Max Banded Pull Aparts

Rest 1:30 Between Sets

5/27/20

CrossFit Loyalty – CrossFit

Long Beach (Time)

1 Round:

160 Double Unders

800 Meter Run

40 Bar Facing Burpees

2 Rounds:

80 Double Unders

400 Meter Run

20 Bar Facing Burpees

3 Rounds:

40 Double Unders

200 Meter Run

10 Bar Facing Burpees

5/26/20

CrossFit Loyalty – CrossFit

Snatch (0-8 Mins)

5 Sets:

1 Pausing High Hang Squat Snatch

1 Pausing Hang Squat Snatch

1 Pausing Squat Snatch

Snatch (0-8 Mins)

5 Sets:

1 Pausing High Hang Squat Snatch

1 Pausing Hang Squat Snatch

1 Pausing Squat Snatch

Squat Snatch

On the Minute x 9:

Minute 1: 1 Squat Snatch

Minute 2: 1 Squat Snatch

Minute 3: 1 Squat Snatch

Minute 4: 1 Squat Snatch

Minute 5: 1 Squat Snatch

Minute 6: 1 Squat Snatch

Minute 7: 1 Squat Snatch

Minute 8: 1 Squat Snatch

Minute 9: 1 Squat Snatch

Alternating Squats (2-4)

Alternating On the Minute x 12 (6 Rounds):

2 Front Squat

4 Back Squats

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

Home Wod

Metcon (AMRAP – Reps)

16 Rounds:

20 Seconds Double Dumbbell Deadlifts

10 Seconds Rest

20 Seconds Sit-ups

10 Seconds Rest

Body Armor

 4 Giant Sets:

15 Single Leg Glute Bridges (Left)

15 Single Leg Glute Bridges (Right)

15 Weighted Glute Bridges

15 Glute Bridges

Rest 1 Minute Between Sets

Memorial Murph Day

CrossFit Loyalty – CrossFit

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

5/24/20

CrossFit Loyalty – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

10 Strict Toes to Bar

20 Alternating Dumbbell Power Snatches

60 Double-Unders

(No Equipment Version)

AMRAP 18:

10 V-ups

20 Odd-Object Ground-to-Overhead

60 Double-Unders

5/23/20

CrossFit Loyalty – CrossFit

Skills

For Time:

150′ Handstand Walk

150 Double Unders

150′ Handstand Walk

* 5 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 (Time)

3 Rounds:

40 Single Dumbbell Step-Back Lunges

30 Single Dumbbell Alternating Power Snatches

20 Burpees

*On the Minute: 20 Double Unders

Body Armor

Not For Time:

50 “Child Makers”

1 Child Maker = 1 Push-ups+1 Dumbbell Row (left) + 1 Dumbbell Row (right) + 1 Dumbbell Deadlift