(856) 217-5401

W.O.D.

7/18/20

CrossFit Loyalty – CrossFit

Cement Mixer (Time)

Every 3:00 for 7 Rounds:

400 Meter Run

12 Toes to Bar

7/16/20

CrossFit Loyalty – CrossFit

Clean and Jerk

On the 2:00 x 5 Sets:

1 Low-Hang Power Clean

1 Push Jerk

1 Low-Hang Squat Clean

1 Split Jerk

Dirt Nap (Time)

3 Rounds:

15 Hang Squat Cleans (115/85)

15 Lateral Barbell Burpees

7/15/20

CrossFit Loyalty – CrossFit

Metcon (No Measure)

[On the 0]: 15 Power Cleans (115/85)

[On the 2]: 15 Box Jump Overs (24″/20″)

[On the 4]: 15 Front Squats (115/85)

[On the 6]: 15 Power Cleans (115/85)

[On the 8]: 15 Box Jump Overs (24″/20″)

[On the 10]: 15 Front Squats (115/85)

[On the 12]: 15 Power Cleans (115/85)

[On the 14]:15 Box Jump Overs (24″/20″)

[On the 16]: 15 Front Squats (115/85)

Metcon (Time)

2 Rounds:

20 Push Jerks (115/85)

4 Rounds of “Cindy”

800 Meter Run

7/14/20

CrossFit Loyalty – CrossFit

Choose a Conditioning

1: Every 2 mins for 8 Mins run 200m

2: AMRAP 3 Cal row rest 1 min AMRAP 3 Cal Bike

3: 200ft Handstand Walk in 20′ unbroken lengths

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30/24 Calorie Row/Bike

15 Deadlifts (225/155)

7/13/20

CrossFit Loyalty – CrossFit

Snatch

On the 2:00 x 5 Sets:

1 Low Hang Power Snatch

1 Power Snatch

1 Low Hang Squat Snatch

1 Squat Snatch

Metcon (Time)

21-15-9:

V-Ups

Power Snatches (95/65)

Directly Into…

9-15-21:

Calorie Row/Bike

Overhead Squats (95/65)

7/11/20

CrossFit Loyalty – CrossFit

Glen (Time)

For Time:

30 Clean and Jerks, 135#

1-Mile Run

10 Rope Climbs, 15′

1-Mile Run

100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here
Sub Rope Climbs with:

50 Pull-ups

50 DB Plank Rows

Notes

Bars, DB’s and Burpess must be outside the gym. Pull-up stations must be deadicated to 1 athlete for the entrie WOD

7/9/20

CrossFit Loyalty – CrossFit

Metcon (Time)

5 Rounds:

10 Power Snatches (95/65)

15 Deadlifts (95/65)

30 Walking Lunges

Conditioning

Teams of 2

2 Rounds:

200 Meter Run

400 Meter Run

600 Meter Run

Each athlete does each interval.

Rest while your partner works.

7/8/20

CrossFit Loyalty – CrossFit

Metcon (5 Rounds for time)

On the 4:00 x 5 Rounds:

5 Squat Clean Thrusters (115/85)

10 Over-and-Back Hops Over Bar

15 Front Squats (115/85)

10 Over-and-Back Hops Over Bar

5 Squat Clean Thrusters (115/85)

Body Armor

4 Giant Sets:

20 Good Mornings

20 Alternating Pistols or single leg box squats

10 Pausing Weighted Glute Bridges

Rest 2 Minutes Between Sets