(856) 217-5401

W.O.D.

6/2/21

CrossFit Loyalty – CrossFit

Primer

3 Sets For Quality:

8 Half Kneeling Single Arm Arnold Press

8 Dumbbell Rows Each Arm

8 Double Dumbbell Skull Crushers

Bench Press

4-2-4-2-4-2

Rest as needed between sets.

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

10 Deadlifts (225/155)

16 DB Push Presses (50/35)

10/7 Calorie Assault Bike

6/1/21

CrossFit Loyalty – CrossFit

Primer

3 Sets for Quality

8 Kettlebell Front Rack Reverse Lunge

15 Glute Bridges with a :10s hold on the last one to finish

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)

21-15-9:

Power Snatches

Chest To Bar Pull-Ups

Directly into…

21-15-9:

Overhead Squats

Barbell-Facing Burpees

Barbell – 95/65

5/31/21

CrossFit Loyalty – CrossFit

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

5/29/21

CrossFit Loyalty – CrossFit

Metcon (Weight)

On the Minute x 10:

2 Box Squats

Box height 3″ below parallel.

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

50 Wallballs (20/14)

40 Box Jumps (24″/20″)

30/24 Calorie Assault Bike

20 Toes to Bar

10 Bar Muscle-Ups

05/28/2021

CrossFit Loyalty – CrossFit

Metcon (Weight)

Work up to a heavy single in all 3 movements, start a new movement every 7 min.

Power Snatch

Power Clean

Thruster

Metcon (Time)

3 Person Team

150 DB Burpee Box Step Overs (Total)

60 Double Unders (Control)

Row/Bike (Rest)
You are finished when you complete 150 total DB Burpee Box Step Overs..

The Double Unders control when the team rotates each station.

The Row/Bike is active recovery only.

5/27/21

CrossFit Loyalty – CrossFit

Primer

3 Sets For Quality:

8 Single Leg DB RDL Each Leg

15 Barbell Rollouts

Shoulder Press

3 Sets:

7 “Bottom Half” Strict Presses

7 “Top Half” Strict Presses

7 “Full Range” Strict Presses

Metcon (Time)

For Time:

500/400m Row

21 Power Cleans

21 Push Jerks

500/400m Row

15 Power Cleans

15 Push Jerks

500/400m Row

9 Power Cleans

9 Push Jerks

Barbell – 135/95

5/26/21

CrossFit Loyalty – CrossFit

Primer

3 Sets For Quality:

5 PVC Good Mornings

5 Slow Overhead Squats

5 Snatch Balances

5 Snatch Drops

5 Hang Squat Snatches

0:30 Hollow Flutter Kicks

Overhead Squat

5 Sets:

1 Tempo Overhead Squat

*5s Down, 5s Pause in Bottom, 5s Stand

Metcon (6 Rounds for reps)

6 Rounds of 2 Min AMRAPS

30 Air Squats

20 Push-Ups

10 Pull-Ups

Max Squat Snatches (135/95)

Rest 2:00 Between Rounds.
Adjust reps to get at least 30s to snatch.

5/25/21

CrossFit Loyalty – CrossFit

Primer

3 Sets For Quality:

8 Half Kneeling Single Arm Arnold Press

8 Dumbbell Rows Each Arm

8 Double Dumbbell Skull Crushers

Metcon (No Measure)

3 Sets:

Near Max Effort Ring Push-Ups

Rest as needed between sets.

Sub in barbell with plates if needed

DB Bench Press

1 Set:

Near Max Effort Tempo Dumbbell Bench Press (50’s/35’s)

*Tempo – 5s down, regular up.

Metcon (Time)

For Time:

50/35 Calorie Assault Bike

100 Double-Unders

1,500m Row

100 Double-Unders

50/35 Calorie Assault Bike

5/24/21

CrossFit Loyalty – CrossFit

Primer

3 Sets For Quality:

8 Kettlebell Front Rack Reverse Lunge (Each Leg)

5 Glute bridge Extenstion with :10s Hold

8 Tempo Goblet Squats (3-3-3)

Back Squat

On the 2:00 x 5:

On the 0:00… 9 Back Squats

On the 2:00… 6 Back Squats

On the 4:00… 3 Back Squats

On the 6:00… 6 Back Squats

On the 8:00…. 9 Back Squats

Metcon (Time)

21-18-15-12-9: 18Min Cap

Front Squats (85/65) RX+(115/85)

Kettlebell Swings (35/26) RX+(53/35)

Lateral Burpees Over Barbell

5/22/21

CrossFit Loyalty – CrossFit

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

If Not Doing Murph

Shoulder Press

Part A – 5 Sets:

1 Tempo Strict Press (Regular Speed Up, 4s Down)

2 Strict Presses

Rest as needed between sets.

Part B – 1 Set:

Max Reps Strict Press

Metcon (5 Rounds for time)

On the 5:00 x 5 Rounds:

25/18 Calorie Assault Bike

1 Round of “DT”

1 Round of “DT”:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Barbell – (155/105)