(856) 217-5401

3/1/21

CrossFit Loyalty – CrossFit

Tricycle (Time)

For Time:

Buy-In: 1 Mile Run

Directly Into…

40-30-20-10:

Single Dumbbell Russian Swings

Single Dumbbell Plank Rows

Single Dumbbell Thrusters

*Switch Arms As Needed*
Run Alternative

1800/1500m Row

100/75 Cal Bike

40 Min Variance EMOM

CrossFit Loyalty – CrossFit

Metcon (No Measure)

40 Min EMOM

1- Bodyweight

2- Conditioning

3- Barbell (Heavy)

4- Dumbell (Heavy)

5- Gymnastics
Example:

1- 7 Burpees

2- 8 Cals Row

3- 1 Squat Snatch (Heavy)

4- 6 Dumbell Thrusters (Heavy)

5- 5 C2B

2/27/21

CrossFit Loyalty – CrossFit

Metcon (5 Rounds for weight)

On the 2:00 x 5 Rounds:

5 Bar Muscle-Ups

5-4-3-2-1: Power Snatches

Build in weight each round
Sub for MUs:

C2B – 8 Reps Max

Pull-Ups – 10 Reps Max

Closing Time (Calories)

On the 2:00 x 10 Rounds:

30 Double-Unders

5 Power Snatches (115/85)

Max Meter Row in Time Remaining

No rest between rounds. Score is total meters.

2/25/21

CrossFit Loyalty – CrossFit

Hurts so good (AMRAP – Rounds and Reps)

AMRAP 16:

50 Burpees

50 Overhead Squats (95/65)

40 Toes to Bar

40 Hang Squat Cleans (95/65)

30 Handstand Push-Ups

30 Thrusters (95/65)

Metcon (No Measure)

50 AbMat Sit-Ups, 25′ Handstand Walk

40 AbMat Sit-Ups, 25′ Handstand Walk

30 AbMat Sit-Ups, 25′ Handstand Walk

20 AbMat Sit-Ups, 25′ Handstand Walk

10 AbMat Sit-Ups, 25′ Handstand Walk
HSW Subs:

Spend 20s practicing

As 20s Wall Hold

50’ bear crawl

2/24/21

CrossFit Loyalty – CrossFit

Metcon (AMRAP – Reps)

For Max Pistols:

Min 1 – 25 Double-Unders, Max Alternating Pistols

Min 2 – 25 Double-Unders, Max Alternating Pistols

Min 3 – 25 Double-Unders, Max Alternating Pistols

Min 4 – Rest

Min 5 – 25 Double-Unders, Max Alternating Pistols

Min 6 – 25 Double-Unders, Max Alternating Pistols

Min 7 – 25 Double-Unders, Max Alternating Pistols
Sub in rear elevated split squats (alternating every 5) for pistols

9 to 5 (3 Rounds for reps)

AMRAP 5:

15/12 Calorie Bike

12 Chest To Bar Pull-Ups

9 Front Squats

Rest 5:00

AMRAP 5:

12/9 Calorie Bike

9 Chest To Bar Pull-Ups

6 Front Squats

Rest 5:00

AMRAP 5:

9/6 Calorie Bike

6 Chest To Bar Pull-Ups

3 Front Squats

Barbell weight each round : (135/95)(155/105)(185/135)

2/23/21

CrossFit Loyalty – CrossFit

Rowing Conditioning

On The Minute x 9:

Min 1: 18/15 Cals

Min 2: 15/12 Cals

Min 3: 12/9 Cals

Min 4: 18/15 Cals

Min 5: 15/12 Cals

Min 6: 12/9 Cals

Min 7: 18/15 Cals

Min 8: 15/12 Cals

Min 9: 12/9 Cals

Push Jerk

5 Sets

2 Pausing Push Jerks

1 Push Jerk

Pause 2 seconds in the catch – Light to Moderate Load

8th Wonder (Time)

8 Rounds:

8 Push Jerks (135/95)

8 Bar Facing Burpees

2/22/21

CrossFit Loyalty – CrossFit

Back Squat

10-8-6-4-2:

Back Squats

Rest 2:00 between sets. Build in weight each set.

Bootleg (AMRAP – Rounds and Reps)

AMRAP 15:

21 Wallballs (20/14)

18 Single Dumbbell Alternating Power Snatches (50/35)

15 Toes to Bar

12 Box Jump Overs (24″/20″)

2/20/21

CrossFit Loyalty – CrossFit

Metcon (Weight)

On the 2:00 x 6:

3 Squat Cleans

1 Push Jerk

1 Split Jerk

Build to a heavy complex.

Fortitude (No Measure)

Alternating On the Minute x 30:

Min 1 – 15/12 Calorie Row

Min 2 – 15 Burpees

02/19/2021

CrossFit Loyalty – CrossFit

Metcon (Time)

Partner Wod

100 Double Unders + 100 Jumps to a Plate

80 Push Ups + 80 Sit Ups

60 Cal Bike + 60 Cal Row

40 Box Step Ups w/ Plate + 40 Box Jump Overs

20 Burpees 2 Bar + 20 Strict Pull ups

10 DB Man Makers + 10 Rope Climbs
Partners may work at the same time, but not on the same movement. You must both be done the 100 rep movement before you can move on to the 80 rep movement and so on.