(856) 217-5401

W.O.D.

3/6/21

CrossFit Loyalty – CrossFit

Mindreader (AMRAP – Rounds)

Ascending Ladder for 20:00:

100m Row, 1 Power Clean, 1 Lateral Barbell Burpee

200m Row, 2 Power Cleans, 2 Lateral Barbell Burpees

300m Row, 3 Power Cleans, 3 Lateral Barbell Burpees

Continue to add 100m and 1 rep per movement each round until the time cap is reached.

POUNDS: (115/85)

Body Armor

3 Giant Sets:

1 Turkish Get-Up (left arm)

50′ Overhead Carry (left arm)

1 Turkish Get-Up (right arm)

50′ Overhead Carry (right arm)

Rest as needed between sets.

3/4/21

CrossFit Loyalty – CrossFit

Strength

15 mins of the athletes choice of strength work

What’s Up (AMRAP – Rounds)

AMRAP 9:

3 Squat Snatches (95/65)

3 Toes to Bar

6 Squat Snatches (95/65)

6 Toes to Bar

9 Squat Snatches (95/65)

9 Toes to Bar

Continue to add (3) reps per round to each movement until the time cap is reached.

Metcon (No Measure)

3 Giant Sets:

15 Double Dumbbell Stiff Legged Deadlifts

20 Barbell Front Rack Reverse Lunges (10 each leg)

20 SIt-Ups

Rest 3:00 between sets.

3/3/21

CrossFit Loyalty – CrossFit

Metcon (Weight)

7:00 to Build to a Heavy Complex:

1 Power Cleans

3 Front Squats

1 Split Jerk

Wise Men (3 Rounds for reps)

AMRAP 3:

Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:

Macho Man (155/105)

Rest 3 Minutes

AMRAP 3:

Macho Man (185/135)

1 Macho Man Complex:

3 Power Cleans, 3 Front Squats, 3 Push Jerks

3/2/21

CrossFit Loyalty – CrossFit

Back Squat

10-8-6-4-2

Rest 2 Mins between Sets

Burpee Box Jump Overs (Time)

For Time:

50 Burpee Box Jump Overs (24″/20″)

Pull it together (AMRAP – Rounds and Reps)

AMRAP 13:

600m/500m Row

9 Deadlifts (275/185)

12 Single DB Burpee Box Step-Overs (50/35#)(24″/20″)

3/1/21

CrossFit Loyalty – CrossFit

Tricycle (Time)

For Time:

Buy-In: 1 Mile Run

Directly Into…

40-30-20-10:

Single Dumbbell Russian Swings

Single Dumbbell Plank Rows

Single Dumbbell Thrusters

*Switch Arms As Needed*
Run Alternative

1800/1500m Row

100/75 Cal Bike

40 Min Variance EMOM

CrossFit Loyalty – CrossFit

Metcon (No Measure)

40 Min EMOM

1- Bodyweight

2- Conditioning

3- Barbell (Heavy)

4- Dumbell (Heavy)

5- Gymnastics
Example:

1- 7 Burpees

2- 8 Cals Row

3- 1 Squat Snatch (Heavy)

4- 6 Dumbell Thrusters (Heavy)

5- 5 C2B

2/27/21

CrossFit Loyalty – CrossFit

Metcon (5 Rounds for weight)

On the 2:00 x 5 Rounds:

5 Bar Muscle-Ups

5-4-3-2-1: Power Snatches

Build in weight each round
Sub for MUs:

C2B – 8 Reps Max

Pull-Ups – 10 Reps Max

Closing Time (Calories)

On the 2:00 x 10 Rounds:

30 Double-Unders

5 Power Snatches (115/85)

Max Meter Row in Time Remaining

No rest between rounds. Score is total meters.

2/25/21

CrossFit Loyalty – CrossFit

Hurts so good (AMRAP – Rounds and Reps)

AMRAP 16:

50 Burpees

50 Overhead Squats (95/65)

40 Toes to Bar

40 Hang Squat Cleans (95/65)

30 Handstand Push-Ups

30 Thrusters (95/65)

Metcon (No Measure)

50 AbMat Sit-Ups, 25′ Handstand Walk

40 AbMat Sit-Ups, 25′ Handstand Walk

30 AbMat Sit-Ups, 25′ Handstand Walk

20 AbMat Sit-Ups, 25′ Handstand Walk

10 AbMat Sit-Ups, 25′ Handstand Walk
HSW Subs:

Spend 20s practicing

As 20s Wall Hold

50’ bear crawl

2/24/21

CrossFit Loyalty – CrossFit

Metcon (AMRAP – Reps)

For Max Pistols:

Min 1 – 25 Double-Unders, Max Alternating Pistols

Min 2 – 25 Double-Unders, Max Alternating Pistols

Min 3 – 25 Double-Unders, Max Alternating Pistols

Min 4 – Rest

Min 5 – 25 Double-Unders, Max Alternating Pistols

Min 6 – 25 Double-Unders, Max Alternating Pistols

Min 7 – 25 Double-Unders, Max Alternating Pistols
Sub in rear elevated split squats (alternating every 5) for pistols

9 to 5 (3 Rounds for reps)

AMRAP 5:

15/12 Calorie Bike

12 Chest To Bar Pull-Ups

9 Front Squats

Rest 5:00

AMRAP 5:

12/9 Calorie Bike

9 Chest To Bar Pull-Ups

6 Front Squats

Rest 5:00

AMRAP 5:

9/6 Calorie Bike

6 Chest To Bar Pull-Ups

3 Front Squats

Barbell weight each round : (135/95)(155/105)(185/135)