Month: January 2021

CrossFit Loyalty – CrossFit

Alternating Squats (4-8)

On the Minute x 10 (5 Rounds):

Min 1 – 4 Front Squats

Min 2 – 8 Back Squats

Metcon (Time)

For Time:

100 Double Unders

21 Power Cleans

21 Barbell-Facing Burpees

100 Double Unders

15 Power Cleans

15 Barbell-Facing Burpees

100 Double Unders

9 Power Cleans

9 Barbell-Facing Burpees

155/105 Barbell

CrossFit Loyalty – CrossFit

Overhead Squat (5-4-3-2-1-1-1-1)

Heads or Tails (AMRAP – Rounds and Reps)

AMRAP 25:

Buy-In: 90/70 Cal Bike

Max Rounds with Time Remaining:

1 Round of “Chest To Bar Cindy”

30 Double Unders

5 Hang Squat Snatches(115/85)

1 Round of “Chest to Bar Cindy”:

5 Chest to Bar Pull-Ups

10 Push-Ups

15 Air Squats

CrossFit Loyalty – CrossFit

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

Gymnastics Conditioning

Alternating OTM x 12:

Odd – 5-5-4-4-3-3: Deadlifts

Even – 50-75′ Handstand Walk

CrossFit Loyalty – CrossFit

Cho To-Go (3 Rounds for reps)

AMRAP 5:

40/30 Calorie Row

20 Box Jump Overs (24″/20″)

AMRAP Macho Man (135/95)

Rest 5 Minutes

AMRAP 5:

30/24 Calorie Row

15 Box Jump Overs (24″/20″)

AMRAP Macho Man (155/105)

Rest 5 Minutes

AMRAP 5:

20/15 Calorie Row

10 Box Jump Overs (24″/20″)

AMRAP Macho Man (185/135)

Score is Reps of Macho Man

Body Armor

3 Giant Sets:

40 Sit-Ups

10 Dumbbell Bench Presses

Max Strict Pull-Ups

Rest 2:00 between sets.

CrossFit Loyalty – CrossFit

High-Hang Snatch

On the Minute x 10:

1 High Hang Squat Snatch

Double Edged (Time)

10 Rounds:

250/200m Row

30 Double Unders

10 Burpee Box Jumps (24″/20″)

CrossFit Loyalty – CrossFit

Alternating Squats (3-6) (Weight)

Alternating “On the Minute” x 12 (6 Rounds)

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

Top Shelf (AMRAP – Rounds and Reps)

AMRAP 15:

21 Wallballs (20/14)

12 Power Snatches (95/65)

15 Toes to Bar

12 Overhead Squats

CrossFit Loyalty – BootCamp

Coaches Choice

CrossFit Loyalty – CrossFit

Metcon (Time)

Percentages based on 1RM Power Clean:

For Time:

10 Power Cleans @ 76%

8 Power Cleans @ 80%

6 Power Cleans @ 84%

4 Power Cleans @ 88%

2 Power Cleans @ 92%

Metcon (5 Rounds for reps)

5 Rounds:

1:00 – Max Calorie Row

1:00 – Max Power Cleans (135/95)

1:00 – Max Burpees

1:00 – Rest

CrossFit Loyalty – CrossFit

Metcon (Weight)

Heavy Complex:

3 Front Squats

1 Split Jerk

Blitzen (Time)

5 Rounds:

20/15 Calorie Row

10 Thrusters (115/80)

Metcon (No Measure)

3 Giant Sets:

7 Barbell Bench Press

14 Double Dumbbell Bent Over Row

CrossFit Loyalty – CrossFit

Metcon (4 Rounds for time)

On the 5:00 x 4 Rounds:

20 Alternating DB Snatches (50/35)

40 Air Squats

20/15 Calorie Bike

Metcon (AMRAP – Reps)

AMRAP 8:

3-6-9-12-15-18-21-24-27-30:

Unbroken Wallballs (20/14)
Must hold a consistant pace during set. No resting with ball in hands!! If you stop….you must start that set over!!!

Metcon (No Measure)

3 Giant Sets:

20 Dumbbell Suitcase Elevated Split Squats (10 Each Leg)

:40 Second Single Dumbbell Weighted Bridge Hold