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W.O.D.

4/8/20

CrossFit Loyalty – CrossFit

Metcon (3 Rounds for reps)

3 x AMRAP 5’s

Part #1 – AMRAP 5:

21/15 Calorie Row/Bike

15 Toes to Bar

21 Front Squats (135/95)

Rest 5 Minutes

Part #2 – AMRAP 5:

21/15 Calorie Row/Bike

15 Toes to Bar

15 Front Squats (155/105)

Rest 5 Minutes

Part #3 – AMRAP 5:

21/15 Calorie Row/Bike

15 Toes to Bar

9 Front Squats (185/135)

Home WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

4 Strict Pull-ups

8 Burpees

12 Single Dumbbell Step Back Lunges

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No Equipment Version

AMRAP 20:

8 Odd-Object Rows

8 Burpees

12 Odd-Object Step-Back Lunges

4/7/20

CrossFit Loyalty – CrossFit

Romanian Deadlift (Build to a Heavy Set of 5)

Go Fish (Time)

For Time:

1,000 Meter Row

Directly into…

3 Rounds:

21 Deadlifts (135/95)

15 Barbell-Facing Burpees

9 Push Jerks (135/95)

Home WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

3 Front Plank Pushups

3 Strict Pull-Ups

3 Turkish Sit-Ups

3 Weighted Glute Bridges

6’s, 9’s, 12’s…

*Sub strict pull-ups for Odd-Object Rows if no equipment

4/6/20

CrossFit Loyalty – CrossFit

Back Squat

OTM x 10:

1 Pause Back Squat*

* One second pause at:

1. Going Down at Parallel

2. Absolute Bottom of Squat

3. Going Up at Parallel

Home WOD

Metcon (Time)

5 Rounds For Time:

400m Run

20 Alternating Dumbbell Snatches

20 Single Arm Dumbbell OHS

*Power Snatches change arms every rep

*OHS change arms as athlete chooses

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No Equipment Version

5 Rounds For Time:

400m Run

20 “Odd-Object” Ground-to-Overhead

20 “Odd-Object” Squats

4/5/20

CrossFit Loyalty – CrossFit

Home WOD

Metcon (Time)

Equipment WOD

For Time:

100 Alternating DB Clean and Jerks

*OTM – 5 Burpees over DB

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No Equipment WOD

For Time:

100 Odd Object Ground to Shoulders

*OTM – 5 Burpees over Odd object

4/4/20

CrossFit Loyalty – CrossFit

Metcon (Time)

3 Rounds (30:00 Time Cap):

25 Power Snatches (75/55)

10 Power Clean and Jerks*

1,000 Meter Row

*Round #1 – 135/95

*Round #2 – 155/105

*Round #3 – 185/135

Home WOD

Metcon (AMRAP – Reps)

Equipment WOD

AMRAP 18:

60 Double-Unders

30 Dumbbell Reverse Lunges

15 Reverse Burpees

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No Equipment WOD

AMRAP 18:

60 Line Hops

30 “Odd-Object” Reverse Lunges

15 Reverse Burpees

4/3/20

CrossFit Loyalty – CrossFit

Home WOD

Metcon (5 Rounds for reps)

Equipment WOD

5 x 3:00 AMRAP, Resting 1:00 between:

AMRAP 3:

6 Burpees

8 Alternating Single Arm Squat Cleans

10 Lateral Over-And-Back Odd-DB Hops*

*New standard: Hopping over and back = 1 rep

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No Equipment WOD

5 x 3:00 AMRAP, Resting 1:00 between:

AMRAP 3:

6 Burpees

8 Odd-Object Squat Cleans

10 Lateral Over-And-Back Odd-Object Hops*

*New standard: Hopping over and back = 1 rep

4/2/20

CrossFit Loyalty – CrossFit

Front Squat

On the 2:00 x 7 Sets

On the 0: 3 Reps

On the 2: 1 Rep

On the 4: 3 Reps

On the 6: 1 Rep

On the 8: 3 Reps

On the 10: 1 Rep

On the 12: 12 Reps

Metcon (AMRAP – Reps)

AMRAP 15:

5 Bar Muscle-Ups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)

Home WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

400 Meter Run

20 Air Squats

20 Sit-Ups

5 Reverse Burpees

4/1/20

CrossFit Loyalty – CrossFit

Macho Beast Builder (AMRAP – Reps)

3:00 for Max Reps

3:00 Rest

3:00 for Max Reps

3 “Macho Man” Complexes (115/85) (Total 27 Reps)

3 “Macho Man” Complexes (135/95) (Total 54 Reps)

3 “Macho Man” Complexes (155/105) (Total 81 Reps)

3 “Macho Man” Complexes (185/125) (Total 108 Reps)

3 “Macho Man” Complexes (205/145) (Total 135 Reps)

Max “Macho Man” Complexes (225/155)

1 Round of “Macho Man”:

3 Power Cleans + 3 Front Squats + 3 Push Jerks

**Have 2 x 3:00 windows to accumulate max reps of the ladder below. Wherever you finish the first 3:00 at, you pick up for the second interval.**

Dirty 30 (Time)

30 min CAP

30 Box Jumps (24/20″)

30 C2B Pull-ups

30 KB Swings (24/16 kg)

30 Front Squats (115/80#)

30 Toes-to-Bar

30 Push Press (115/80#)

30 Deadlifts (115/80#)

30 Wallballs (20/14#)

30 Burpees

30 Double-unders

Home WOD

Metcon (AMRAP – Reps)

Equipment WOD

AMRAP 15:

20 Single Arm Dumbbell Snatches

40 Double-Unders

20 Burpees

40 Double-Unders

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No Equipment WOD

AMRAP 15:

20 “Odd-Object” Ground-to-Overhead

20 Lateral Hops over “Odd-Object”

20 Burpees

20 Lateral Hops over “Odd-Object”

3/31/20

CrossFit Loyalty – CrossFit

50 HSPU (Time)

For Time

50 Handstand Push-Ups

Pull-ups (Strict)

Metcon (AMRAP – Reps)

3 x AMRAP 5’s

Part #1:

45/30 Calorie Assault Bike Buy-In, into…

AMRAP:

9 Power Cleans (95/65)

21 Double-Unders

Rest 5:00 Minutes

Part #2:

30/20 Calorie Bike Buy-In, into…

AMRAP:

6 Power Cleans (135/95)

21 Double-Unders

Rest 5:00 Minutes

Part #3:

15/10 Calorie Bike Buy-In, into…

AMRAP:

3 Power Cleans (165/115)

21 Double-Unders

Home WOD

Metcon (6 Rounds for time)

Equipment WOD

On the 5:00 x 6 Rounds:

10 Alternating Single DB Power CJ

400m Run

100m Single DB Farmer Carry

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No Equipment WOD

On the 5:00 x 6 Rounds:

Wearing Back Pack:

15 Pushups

50′ Walking Lunge

400m Run