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W.O.D.

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

7/7/20

CrossFit Loyalty – CrossFit

Metcon (Time)

For Time:

100 Double Unders, 50 AbMat Sit-ups

40 Hand Release Push-ups

80 Double Unders, 40 AbMat Sit-ups

30 Hand Release Push-ups

60 Double Unders, 30 AbMat Sit-ups

20 Hand Release Push-ups

40 Double Unders, 20 AbMat Sit-ups

15 hand Release Push-ups

20 Double Unders, 10 AbMat Sit-ups

10 Hand Release Push-ups

Every 3 Minutes [Starting at 0:00]:

200 Run

Starting on minute zero

200m Run every 3 minutes for the duration of the workout.

Rowing Conditioning

On the 4:00 x 2 Rounds:

800/650 Meter Row

On the 3:00 x 3 Rounds:

600/500 Meter Row

On the 2:00 x 4 Rounds:

400/350 Meter Row

7/6/20

CrossFit Loyalty – CrossFit

Metcon (Time)

40-30-20:

AbMat Sit-Ups

Single Dumbbell Power Snatches (50/35)

Directly into…

20-30-40:

Jumping Lunges

Single Arm Dumbbell Overhead Squats (50/35)

Body Armor

AMRAP 5: Single Arm Dumbbell Strict Presses

*On the Minute (to include the 0:00):

6 Hand-Release Pushups

7/5/20

CrossFit Loyalty – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

10 Single Dumbbell Floor Presses (Each Side)

20 Single Dumbbell Russian Swings

30 Second Hollow Hold

Dumbbell: 50/35#

July 4th

CrossFit Loyalty – CrossFit

Whitten (Time)

5 Rounds for time:

22 Kettlebell swings, 70# / 50#

22 Box jump, 24” / 20″

400m Run

22 Burpees

22 Wall-Ball Shots, 20# /14#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here

7/3/20

CrossFit Loyalty – CrossFit

Metcon (Time)

5 Rounds:

10 Double Dumbbell Thrusters (50’s/35’s)

20 Dumbbell Plank Rows (10/side)

30 Jumping Lunges

Body Armor

2:00 – 1:30 – 1:00 – :30:

Pushup Plank Hold

Hollow Hold

Wall Squat Hold

7/2/20

CrossFit Loyalty – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

400 Meter Run

21 Russian Dumbbell Swings (50/35)

12 Single Dumbbell Rows Per Arm (50/35)

Metcon (3 Rounds for reps)

3 x AMRAP 3:

21 Air Squats

15 Double Dumbbell Deadlifts (50’s/35’s)

9 Double Dumbbell Shoulder to Overhead (50’s/35’s)

Rest 3 Minutes Between

7/1/20

CrossFit Loyalty – CrossFit

Metcon (5 Rounds for time)

On the 4:00 x 5 Rounds:

5 Devil Presses (50’s/35’s)

10 Over-and-Back Hops over Dumbbells

15 Double Dumbbell Squats (50’s/35’s)

10 Over-and-Back Hops over Dumbbells

5 Devil Presses (50’s/35’s)

Body Armor

4 Giant Sets:

15 Single Leg Glute Bridges (left)

15 Single Leg Glute Bridges (right)

15 Weighted Glute Bridges

15 Glute Bridges

Rest 1:00 between sets

6/30/20

CrossFit Loyalty – CrossFit

Metcon (Time)

For Time, with a 15:00 Time Cap:

100 DU, 50 Sit-Ups, 25 Hand-Release Pushups

80 DU, 40 Sit-Ups, 20 Hand-Release Pushups

60 DU, 30 Sit-Ups, 15 Hand-Release Pushups

40 DU, 20 Sit-Ups, 10 Hand-Release Pushups

20 DU, 10 Sit-Ups, 5 Hand-Release Pushups

*On the 0, and every 3:00 thereafter:

200m Run

Body Armor

3 Giant Sets:

7 Bottom Range Dumbbell Bench Press

7 Top Range Dumbbell Bench Press

7 Full Range Dumbbell Bench Press

Rest as needed between.