(856) 217-5401

W.O.D.

9/16/21

CrossFit Loyalty – CrossFit

Snatch

For Quality of movement

A) 5 Sets: 2 High Hang Power Snatches + 2 High Hang Squat Snatches

B) 5 Sets: 1 Power Snatch + 1 Hang Squat Snatch

C) 3 Sets: 3 Pausing Snatch Grip Deadlifts

0 to 9 mins

Metcon (AMRAP – Rounds and Reps)

AMRAP 9:

15 Toes to Bar

10 Deadlifts

5 Power Snatches

Barbell: (115/85)

9 to 15 mins

Power Snatch (Heavy Single )

9/15/21

CrossFit Loyalty – CrossFit

Pulling

3 Sets for Quality:

8-10 Supinated Grip Chin-Ups

10 Romanian Deadlifts

12 DB Curls

Metcon (5 Rounds for time)

On the 4:00 x 5 Rounds:

15/12 Calorie Assault Bike

12 Hang Power Cleans (135/95)

9 Burpee Box Jumps (24″/20″)

Deadlift

A) 2 x 2 Dead Stop Deadlifts

B) 2 x Max Reps Of Touch-and-Go Deadlifts

9/14/21

CrossFit Loyalty – CrossFit

Pushing

3 Sets for Quality:

10 Tempo Push-Ups (3s decent)

10 DB Tricep Extensions

10 DB Flys

Bench Press (8-8-6-6-4-4)

Metcon (Time)

5 Rounds:

30 Double Unders

10 Overhead Squats (95/65)

Directly Into..

1 Round:

30 Overhead Squats (95/65)

100 Double Unders

9/13/21

CrossFit Loyalty – CrossFit

Metcon (No Measure)

Run (30 min Cap)

800 Meters at Easy Pace

600 Meters at Fast Pace

Rest 3 Minutes

600 Meters at Easy Pace

400 Meters at Faster Pace

Rest 3 Minutes

400 Meters at Easy Pace

200 Meters at Fastest Pace

Metcon (5 Rounds for reps)

5 Rounds For Reps:

1 Minute Rope Climbs

1 Minute Dumbbell Snatches (50/35)

1 Minute Calorie Row

1 Minute Rest

9/11/21

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

Metcon (Time)

For Time

Buy-In: 2,001 meter Row/Run

Directly into:

9 Wall Ball Shots (20/14 lb)

9 Toes-to-Bar

9 Snatches (175/125 lb)

9 Box Jumps (36/30 in)

9 Chest-to-Bar Pull-Ups

9 Deadlifts (175/125 lb)

9 Push Jerks (175/125 lb)

9 Bar Muscle-Ups

9 Kettlebell Swings (70/53 lb)

9 Cleans (175/125 lb)

Cash-Out: 343 Double-Unders

Or: 2,001 meter Row/Run
11 Bar Facing Burpees after each movement*

Bike Cals: 100/80 Cals

09/10/2021

CrossFit Loyalty – CrossFit

Metcon (Time)

3 Rounds for time of:

100m DB Farmer’s Carry, 50’s/35’s

55 Double-unders

35 Sit-ups

25 DB Squats, 50/35

15/10 Calories, Air Bike

5 Wall Walks

9/9/21

CrossFit Loyalty – CrossFit

Pulling

3 Sets for Quality:

7 Supinated Grip Feet Elevated Ring Rows (1s Pause At Top Of Each Row)

7 Double Dumbbell Hammer Curls

7 Romanian Deadlifts

Deadlift

A) 4×3 Dead Stop Deadlifts

B) 4×3 Touch-and-Go Deadlifts

Metcon (Time)

For Time:

30 Cal Bike

15 Unbroken Clean and Jerks

30 Cal Bike

12 Unbroken Clean and Jerks

30 Cal Bike

9 Unbroken Clean and Jerks

30 Cal Bike

Every Additional Break:

15 Cal Bike Penalty

Barbell 115/85

9/8/21

CrossFit Loyalty – CrossFit

Bench Press (6-6-5-5-4-4)

Metcon (Time)

10-9-8-7-6-5-4-3-2-1:

Thrusters (95/65)

Toes to Bar

Lateral Barbell Burpees

9/7/21

CrossFit Loyalty – CrossFit

Metcon (No Measure)

Run:

600m at a Moderate PAce

Rest 1:30

200m at a Faster Pace

Rest 1:30

400m at a Fast Pace

Rest 1:30

200m at the Fastest Pace

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

2 Ring MUs

4 Power Snatch (135/95)

8 Box Jump Overs (24/20)

At 0-5-10-15 mins 500/400m Row

9/6/21

CrossFit Loyalty – CrossFit

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run