(856) 217-5401

W.O.D.

8/25/19

CrossFit Loyalty – BootCamp

Metcon (Time)

5 Rounds:

10 Dumbbell Strict Press (Heavy)

20 Russian Kettlebell Swings (Heavy)

30 AbMat Sit-ups

40 Double Unders

8/24/19

CrossFit Loyalty – BootCamp

Chips Ahoy (Time)

For Time:

30 Chest to Bar Pull-ups

400 Meter Run

15 Overhead Squats (135/95)

800 Meter Run

15 Overhead Squats (135/95)

400 Meter Run

30 Chest to Bar Pull-Ups
Scale:

30 Pull-Ups

400 Meter Run

15 Back Squats

800 Meter Run

15 Back Squats

400 Meter Run

30 Pull-Ups

8/24/19

CrossFit Loyalty – CrossFit

Metcon (Weight)

On the 2:30 x 4 Sets:

50′ Barbell Overhead Walking Lunge
Build in Weight

Chips Ahoy (Time)

For Time:

30 Chest to Bar Pull-ups

400 Meter Run

15 Overhead Squats (135/95)

800 Meter Run

15 Overhead Squats (135/95)

400 Meter Run

30 Chest to Bar Pull-Ups

08/23/2019

CrossFit Loyalty – BootCamp

Metcon (AMRAP – Reps)

Partner Fight Gone Bad

5 Rounds

1 minute at each movement

Wall Ball

SDLHP

Box Jump

Push Press

Bike

Rest
FAST transitions, plan for constant work to be done over the duration of the movements. Focus on quick seamless transitions between movements. EARN YOUR REST.

08/23/2019

CrossFit Loyalty – CrossFit

PFGB: Metcon (AMRAP – Reps)

Partner Fight Gone Bad

4 Rounds

1 minute at each movement

Wall Ball 14/20#

SDLHP 55/75#

Box Jump 16″/20″

Push Press 55/75#

Bike

Rest
FAST transitions, plan for constant work to be done over the duration of the movements. Focus on quick seamless transitions between movements. EARN YOUR REST.

8/22/19

CrossFit Loyalty – CrossFit

Deadlift

3 Reps @ 70%

1 Rep @ 75%

3 Reps @ 70%

1 Rep @ 80%

3 Reps @ 70%

1 Rep @ 85%

Hangnail (AMRAP – Rounds and Reps)

AMRAP 16:

RX

30 Dumbbell Hang Clean and Jerks (40/20)

25/18 Calorie Row

20 Barbell Facing Burpees

15 Deadlifts (205/145)
RX+:

AMRAP 16:

30 Dumbbell Hang Clean and Jerks (50/35)

25/18 Calorie Assault Bike

20 Barbell Facing Burpees

15 Deadlifts (245/165)

Bootcamp

CrossFit Loyalty – BootCamp

Metcon (No Measure)

16 Min EMOM:

MIN 1: 45 seconds of ball slams

MIN 2: 45 second side plank (right)

MIN 3: 45 seconds of alt box step ups (w/ wall ball)

MIN 4: 45 second side plank (left)
– you can hold the wall ball however you want for step ups

Metcon (Time)

30-20-10

KB SDLHP

Wall balls

Double Unders
– double the reps if you are doing single unders

8/21/19

CrossFit Loyalty – CrossFit

Clean Technique (Build up in weight)

On the 1:30 x 5 Sets:

Pausing Clean Pull @ Knee

Low-Hang Squat Clean

Front Squat

Metcon (Time)

For Time:

10 Squat Cleans (45%)

8 Squat Cleans (55%)

6 Squat Cleans (65%)

4 Squat Cleans (75%)

2 Squat Cleans (85%)
% Based on 1RM Squat Clean

IHOP (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30/24 Calorie Row

5 Power Cleans (165/115)

5 Hang Squat Cleans (165/115)

5 Squat Cleans (165/115)

08/20/19

CrossFit Loyalty – CrossFit Teens

Strict Press (5×3)

Build to a heavy set of 3

Bench Press (5×3)

Build to a heavy set of 3

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

+5 Kettle Bell Swings

+5 Push Ups

+5 Dumbell Hang Clean and Jerk

+5 Toes to Bar / Knee Raises

+5 Kettle Bell Box Step Overs 20″

200m Run

8/20/19

CrossFit Loyalty – CrossFit

Shoulder Press (5 x 3 (End with a Heavy Set of 3))

Bench Press (5 x 3 (End with a Heavy Set of 3))

Swole Cycle (AMRAP – Reps)

8 Rounds of 20 Seconds On / 10 Seconds Off:

Pull-ups

Assault Bike Calories

Handstand Push-ups

Assault Bike Calories

Rx+ (Strict)
Alternate Between Movements