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W.O.D.

10/22/19

CrossFit Loyalty – CrossFit

Box Squat (6 x 3 (Building))

* Set height to just below parallel.

* 1s full stop at bottom

Metcon (Time)

3 Rounds:

12 Deadlifts (205/145)

15 Goblet Squats (32/24 kg)

18 Bar Facing Burpees

Bootcamp

CrossFit Loyalty – BootCamp

Metcon (Time)

25 Min Running Clock:

25 DB Burpee Step Overs

50 Cals on Rower

100m DB Waiters Walk

200 Single Unders or 100 DU

200m KB Mixed Farmers Carry

Time Remaining: Max Cal Row or Bike

Extra Credit:

75 Wallballs

*Every time you drop the ball, 10 plate plank pulls*

10/21/19

CrossFit Loyalty – CrossFit

Metcon (Weight)

On the 4:00 x 4 Rounds:

500/400m Row

50% of Max HSPU

5 Power Cleans
Cleans should be touch and go. Build in weight to a heavy set of 5

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30 AbMat Sit-ups

20 Wallballs (20/14)

100 Meter Farmers Carry (24/16kg KB)
2 KBs for the carry

10/20/19

CrossFit Loyalty – BootCamp

Metcon (Time)

5 Rounds:

400 Meter Run

21 Kettlebell Swings

15 Push-ups

10/19/19

CrossFit Loyalty – BootCamp

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells

10/19/19

CrossFit Loyalty – CrossFit

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells

COACH’S CHOICE

CrossFit Loyalty – CrossFit

Metcon (Time)

CASH IN: 5 Rope Climbs

3 Rounds of Cindy

40/30 Cal Row

3 Rounds of Cindy

30/20 Cal Bike

3 Rounds of Cindy

600m Run

CASH OUT: 5 Rope Climbs
1 Round of Cindy =

5 Pull-ups

10 Push ups

15 Air Squats

COACH’S CHOICE

CrossFit Loyalty – BootCamp

Metcon (Time)

CASH IN: 5 Rope Climbs

3 Rounds of Cindy

40/30 Cal Row

3 Rounds of Cindy

30/20 Cal Bike

3 Rounds of Cindy

600m Run

CASH OUT: 5 Rope Climbs
1 Round of Cindy =

5 Pull-ups

10 Push ups

15 Air Squats

10/17/19

CrossFit Loyalty – CrossFit

Paused Front Squat

On the 1:30 x 6:

1 Pausing Front Squat

1 Front Squat

Build to a moderate, but not a max effort

Mind Control (Time)

7 Rounds:

7 Toes to Bar

7 Front Squats (135/95)

200 Meter Run

Bootcamp

CrossFit Loyalty – BootCamp

Metcon (No Measure)

One time through:

1 STATION = 4 MIN AMRAP

*1 min rest between stations*

STATION 1

20 Mountain Climbers

10 DB Deadlifts

STATION 2

40 DUs/Singles

10 DB Push Press

STATION 3

30 sec Plank

10 Russian KB Swings

STATION 4

30 sec Hollow Hold

10 DB Front Squats