(856) 217-5401

W.O.D.

9/12/19

CrossFit Loyalty – CrossFit

Thruster (10 Rep Max)

From Ground

Metcon (Time)

For Time:

10 Wallballs, 20/15 Calorie Row

20 Wallballs, 20/15 Calorie Row

30 Wallballs, 20/15 Calorie Row

40 Wallballs, 20/15 Calorie Row

50 Wallballs, 20/15 Calorie Row

9/11/19

CrossFit Loyalty – BootCamp

9/11 BootCamp (Time)

Row 2001 meters

Then

11 Box Jumps

11 DB Thrusters

11 Burpee Pull-ups

11 DB Cleans

11 Wall Balls

11 Kettlebell Swings

11 Toes to Bar/Knee Raise

11 DB RDLs

11 DB Shoulder Press

Row (or Run) 2001 meters

9/11/19

CrossFit Loyalty – CrossFit

9/11 Memorial WOD (Time)

Row 2001 meters

Then

11 Box Jumps (30″/24″)

11 Thrusters (125/85)

11 Burpee Chest to Bar Pull-ups

11 Power Cleans (175/120)

11 Handstand Push-ups

11 Kettlebell Swings (70/53)

11 Toes to Bar

11 Deadlifts (170/120)

11Push Jerk (110/75)

Row (or Run) 2001 meters

9/10/19

CrossFit Loyalty – CrossFit

Snatch Technique

A) Hang Snatch Pull – 3 Sets of 3

B) Hang Snatch High Pull – 3 Sets of 3

C) Hang Power Snatch – OTM x 8: 2 Reps

Big Bird (AMRAP – Rounds and Reps)

AMRAP 18:

20 Dumbbell Snatches (50/35)

15/12 Calorie Assault Bike

20 Single Dumbbell Box Step-Ups (24/20)

9 Bar Muscle-ups

09/09/2019

CrossFit Loyalty – BootCamp

Metcon (Weight)

10 RFT

Every 3 Min for 10 Rounds

10 Sit Ups

10 Burpees

10 DB Thrusters

9/9/19

CrossFit Loyalty – CrossFit

Alternating Squats (3-6) (Weight)

Alternating “On the Minute” x 12 (6 Rounds)

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats
Barbell: 75% of 3-Rep Max Back Squat

Final iteration of Stamina Squats

Dive Bar (Time)

For Time:

800 Meter Run

50 Barbell Thrusters

800 Meter Run

25 Barbell-Facing Burpees

800 Meter Run

50 Barbell Thrusters

Barbell – 75/55#

9/8/19

CrossFit Loyalty – BootCamp

Wallpaper (Time)

5 Rounds:

21/15 Calorie Bike

15 Wallballs (20/14)

9 Strict Press (95/65)

9/7/19

CrossFit Loyalty – BootCamp

Metcon (Time)

Teams of 3:

100/70 Calorie Row

100 Box Jump Overs (24″/20″)

100 Power Snatches (95/65)

10 Rope Climbs (15′)

100 Power Snatches (75/55)

100 Box Jump Overs (24″/20″)

100/70 Calorie Row

9/7/19

CrossFit Loyalty – CrossFit

Metcon (Time)

For Time:

21 Strict Presses (95/65)

15 Push Presses (135/95)

9 Push Jerks (175/125)

6 Split Jerks (215/145)

Metcon (Time)

Teams of 3:

100/70 Calorie Row

100 Box Jump Overs (24″/20″)

100 Power Snatches (95/65)

10 Rope Climbs (15′)

100 Power Snatches (75/55)

100 Box Jump Overs (24″/20″)

100/70 Calorie Row

Spiral

CrossFit Loyalty – BootCamp

Metcon (Time)

2 Mile Run

20 Cal Bike

200 Double Unders

2000m Row
Movements and reps may be broken up in any way.