(856) 217-5401

W.O.D.

8/4/21

CrossFit Loyalty – CrossFit

Metcon (Time)

For Time:

75 Toes to Bar

8/3/21

CrossFit Loyalty – CrossFit

Gymnastics Conditioning

AMRAP 2 x 4 Rounds:

75 Double-Unders

Time Remaining: Max Distance Handstand Walk

Rest 1:00 Between Rounds

Sub walk walk for HSW

Metcon (3 Rounds for time)

On the 10:00 x 3 Rounds:

30/24 Calorie Row

200 Meter Run

30/24 Calorie Assault Bike

200 Meter Run

8/2/21

CrossFit Loyalty – CrossFit

Body Armor

3 Giant Sets:

18 Bulgarian Split Squats (9/Leg)

12 Bent Over Supinated Grip Barbell Rows

6 Tempo Glute Bridges (5s Up, 5s Down)

Rest as needed between sets.

Grit Squats Week 6A

3 Supersets:

6-5-4 Back Squats

5-5-5 Front Squats

Rest 2:00 between sets.

Set 1: BS 90% FS 73%

Set 2: BS 95% FS 75%

Set 3: BS 100% FS 77%

All percentages based on 5RM Back Squat

*Both front and back squat barbells

Metcon (Time)

21-15-9:

Squat Snatches (95/65)

Chest to Bar Pull-ups

7/31/21

CrossFit Loyalty – CrossFit

Metcon (Time)

For Time:

15 Squat Cleans, 200 Meter Run

12 Squat Cleans, 200 Meter Run

9 Squat Cleans, 200 Meter Run

6 Squat Cleans, 200 Meter Run

6 Push Jerks, 200 Meter Run

9 Push Jerks, 200 Meter Run

12 Push Jerks, 200 Meter Run

15 Push Jerks, 200 Meter Run

Barbell: 115/85

7/29/21

CrossFit Loyalty – CrossFit

Gymnastics

Not for Time

30-25-20-15-10:

Heavy Russian Kettlebell Swings

*After Each Set: 25-50ft. Handstand Walk Or 3 wall walks

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

30 Single Dumbbell Alternating Power Snatches (50/35)

30/24 Calorie Assault Bike

30 Toes to Bar

30 Single Dumbbell Box Step-ups (24″/20″)

7/28/21

CrossFit Loyalty – CrossFit

Body Armor

4 Sets for Quality:

50ft. Single Dumbbell Overhead Walking Lunge

Poker Face (3 Rounds for reps)

3 x AMRAP 5’s, Resting 5:00 between:

Run 400m Buy-In

Into AMRAP:

12 Front Squats (115/85)

6 Burpee Box Jump Overs (24″/20″)

Run 400m Buy-In

Into AMRAP:

9 Front Squats (135/95)

6 Burpee Box Jump Overs (24″/20″)

Run 400m Buy-In

Into AMRAP:

6 Front Squats (155/105)

6 Burpee Box Jump Overs (24″/20″)

7/27/21

CrossFit Loyalty – CrossFit

Body Armor

3 Giant Sets:

20 Barbell Good Mornings

15 Dumbbell Bench Press

100 Meter Sled Drag

Rest 2:00 between sets.

Metcon (Time)

3 Rounds:

15 Deadlifts

10 Push Press

5 Bar Muscle-ups

Directly Into…

1,500 Meter Row

Directly Into…

3 Rounds:

15 Deadlifts

10 Push Press

5 Bar Muscle-ups

Barbell: 135/95

7/26/21

CrossFit Loyalty – CrossFit

Grit Squats Week 5 (Deload)

5 Supersets:

3 Pausing Back Squats

3 Front Squats

Rest as needed between sets.

Metcon (AMRAP – Reps)

AMRAP 10:

4 Rounds:

30 Air Squats

200 Meter Run

In Time Remaining:

Max Power Snatches (115/85)
Score is snatch reps

Xmas in July

CrossFit Loyalty – CrossFit

Metcon (Time)

For Time

1 Muscle-Up/ Thruster

2 Power Snatches (135/95 lb)

3 Overhead Squats (135/95 lb)

4 Bar Facing Burpees

5 Box Jumps (30/24 in)

6 Handstand Push-Ups

7 Toes-to-Bars

8 Wall Balls

9 Ring Dips / Push Ups

10 GHD Sit-Ups / V- Ups

11 Pull-Ups

12(00) meter row

7/24/21

CrossFit Loyalty – CrossFit

Behind The Neck Push Jerk

From the 0:00 – 4:00

Build to a Moderate Triple:

Behind the Neck Snatch Grip Push Jerk

Muscle Snatch

From the 4:00 – 8:00

Build to a Moderate Double:

Muscle Snatch

Power Snatch

From the 8:00 – 12:00

Build to a Heavy Single:

Power Snatch

Metcon (6 Rounds for reps)

6 Rounds:

1 Minute Assault Bike

1 Minute Burpees

1 Minute Double Unders

1 Minute Rest