(856) 217-5401

W.O.D.

3/26/19

CrossFit Loyalty – CrossFit

Back Squat (EMOM x 10 )

3 Squats

You pick the weight

Metcon (5 Rounds for time)

5 Rounds

21 Double-Unders

12 HSPU

21 Double-Unders

15/12 Calorie Row
Rest 1:00 after each round

3/25/19

CrossFit Loyalty – CrossFit

Snatch

Minute 1 @ 70%

Minute 2 @ 75%

Minute 3 @ 80%

… Minute 4 – Rest

Minute 5 @ 75%

Minute 6 @ 80%

Minute 7 @ 85%

… Minute 8 – Rest

Minute 9 @ 80%

Minute 10 @ 85%

Minute 11 @ 90%

Metcon (Time)

4 Rounds:

400 Meter Run

25′ Front Rack Barbell Lunge

8 Squat Cleans
Rx: 95/65

Rx+: 135/95

3/24/19

CrossFit Loyalty – BootCamp

Metcon (AMRAP – Reps)

5 Rounds

Minute 1: 15/12 Calorie Bike

Minute 2: 15 Kettlebell Swings (53/35)

Minute 3: 15/12 Calorie Row

Minute 4: 30 Reverse Lunges

Minute 5: Rest

3/23/19

CrossFit Loyalty – BootCamp

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

3/23/19

CrossFit Loyalty – CrossFit

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

03/22/19

CrossFit Loyalty – CrossFit

Metcon (AMRAP – Reps)

TABATA

SIT UPS

BOX JUMPS

WALL BALLS

WALL BALL DL

DB SNATCH

DB SINGLE ARM PRESS

KB SDLHP

KB SWING

*Strategy Wod- Alternate movements each round, score is lowest scored round for each movment*

3/21/19

CrossFit Loyalty – CrossFit

Work On A Weakness

15 Mins

Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP

3 Rope Climbs

50′ KB Front Rack Lunge (24/16)

6 Clusters (115/80)

9 KB Swings (24/16)

Bootcamp

CrossFit Loyalty – BootCamp

Metcon (No Measure)

“On The 2:00” x 4 Rounds (24:00)

A) 12/10 Calorie Row, 7 DB Snatches, 7 DB OHS

B) 12/10 Calorie Row, 25 Sit-ups

C) 12/10 Calorie Row, 7 DB Thrusters, 7 Pull-ups
– Scale calories on the row if you need to, but try to keep it consistent through all 4 rounds! You should be getting this work done with about 10/15 seconds to rest

– DB OHS are to be done one arm at a time, so RD 1 will be 7 with your left, RD 2 will be 7 with your right, etc.

– Remember: if you can’t guide the DB to the ground it’s too heavy – don’t drop it! Also no bands for pull-ups 🙂 Use the barbell on the cage or do jumping pull-ups

3/20/19

CrossFit Loyalty – CrossFit

Back Squat (Heavy Set of 5)

Metcon (No Measure)

“On The 2:00” x 3 Rounds (18:00):

A) 15/12 Calorie Row, 7 Power Snatches, 7 Overhead Squats

B) 15/12 Calorie Row, 25 Sit-Ups

C) 15/12 Calorie Row, 7 Thrusters, 7 CTB Pull-Ups
Barbell – 95/65

3/19/19

CrossFit Loyalty – CrossFit

Metcon (5 Rounds for time)

“On the 5:00”:

15 Barbell-Facing Burpees

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks
Rx – 135/95

5k Row (Time)

Max Effort 5k Row
In Teams of 2