(856) 217-5401

W.O.D.

6/16/21

CrossFit Loyalty – CrossFit

Primer

3 Sets For Quality:

8 Single Leg Barbell Good Mornings

:30 Kettlebell Russian Twist

10 Alternating Pause Pistols

Overhead Squat

Build to a Heavy:

:15s Overhead Squat Hold

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

Buy-In: 2,000/1,800 Meter Row

Max Rounds With Time Remaining:

2 Power Snatches

4 Overhead Squats

8 Box Jump Overs (30″/24″)

Barbell: 135/95

6/15/21

CrossFit Loyalty – CrossFit

Primer

3 Sets For Quality:

8 Half Kneeling Bottom Up Kettlebell Press

8 Dumbbell Bent Row

8 Push-Ups

Bench Press (5 Rep Max)

Metcon (5 Rounds for time)

On the 5:00 x 5 Rounds:

12/9 Calorie Assault Bike

400 Meter Run

12 Toes to Bar

6/14/21

CrossFit Loyalty – CrossFit

Back Squat

Wave #1

Set 1 – 8 Reps

Set 2 – 6 Reps

Set 3 – 4 Reps

Wave #2

Set 4 – 8 Reps

Set 5 – 6 Reps

Set 6 – 4 Reps

Wave #3

Set 7 – 8 Reps

Set 8 – 6 Reps

Set 9 – 4 Reps

Metcon (Time)

3 Rounds:

15 Power Cleans (115/85)

12 Thrusters (115/85)

9 Bar-Facing Burpees

Directly into…

3 Rounds:

15 Power Cleans (95/65)

12 Thrusters (95/65)

9 Bar-Facing Burpees

6/12/21

CrossFit Loyalty – CrossFit

Primer

3 Sets For Quality:

8 Incline Dumbbell Bench Press

8 Feet Elevated Ring Row

50′ Single Bottoms Up Kettlebell Walk

Shoulder Press

4-2-4-2-4-2

Rest as needed between sets

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

200m Run

7 Deadlifts (225/155)

7/5 Calorie Assault Bike

6/10/21

CrossFit Loyalty – CrossFit

Primer

3 Sets For Quality:

8 Back Rack Reverse Lunge Each Leg

10 Strict Toes To Bar

Box Squat

* Set height to just below parallel.

* 1s full stop at bottom
On the Minute x 10:

2 Box Squats

Metcon (Time)

2 Rounds:

90/70 Calorie Row

70 Wallballs (20/14)

50 Power Snatches (75/55)

30 Burpee Box Jumps (24″/20″)

6/9/21

CrossFit Loyalty – CrossFit

Primer

3 Sets For Quality:

8 Barbell Good Mornings

8 Push-Ups

3 Wall Walks

Bench Press

4-2-4-2-4-2

Rest as needed between sets

Metcon (Time)

50 Clean and Jerks (135/95)

On the Minute: 20 Double Unders

6/8/21

CrossFit Loyalty – CrossFit

Primer

3 Sets For Quality:

8 Half Kneeling Bottom Up Kettlebell Press

8 Dumbbell Bent Row

8 Tempo Goblet Squats

Rest as needed between sets.

Metcon (No Measure)

Partner Relay

On the 3:00 x 5:

15/12 Calorie Row

12/9 Calorie Assault Bike
Partner 1 starts on Row. Partner 2 start on the Bike. Switch once bike and row is complete. All work must be completed in the 3 min window

Highs and Lows (Time)

For Time:

21 Front Squats (135/95)

30 Single Arm Alternating DB Snatches (50/35)

600m Run

15 Front Squats (135/95)

20 Single Arm Alternating DB Snatches (50/35)

600m Run

9 Front Squats (135/95)

10 Single Arm Alternating DB Snatches (50/35)

600m Run

6/7/21

CrossFit Loyalty – CrossFit

Back Squat

Wave #1

Set 1 – 8 Reps

Set 2 – 6 Reps

Set 3 – 4 Reps

Wave #2

Set 4 – 8 Reps

Set 5 – 6 Reps

Set 6 – 4 Reps

Wave #3

Set 7 – 8 Reps

Set 8 – 6 Reps

Set 9 – 4 Reps

Dodge Ball (Time)

10 Rounds:

15 Wallballs (20/14)

200m Run

6/5/21

CrossFit Loyalty – CrossFit

Box Squat

* Set height to just below parallel.

* 1s full stop at bottom
On the Minute x 10:

2 Box Squats

Metcon (5 Rounds for reps)

5 Rounds:

1:00 – Wallballs (20/14)

1:00 – Alternating Single Arm DB Power Snatches (50/35)

1:00 – Max Calorie Row

1:00 – Rest

6/3/21

CrossFit Loyalty – CrossFit

Primer

3 Sets For Quality:

8 Single Leg DB RDL Each Leg

15 Barbell Rollouts

Shoulder Press

4-2-4-2-4-2

Rest as needed between sets.

Metcon (Time)

3 Rounds:

40/30 Calorie Row

24 Toes to Bar

12 Jerks (185/135)