(856) 217-5401

W.O.D.

2/13/20

CrossFit Loyalty – CrossFit

Box Front Squat

On the Minute x 4:

2 Box Front Squats

Technique loads, focusing on speed off the box.

Box Front Squat

On the Minute x 4:

2 Box Front Squats

Technique loads, focusing on speed off the box.

Front Squat

On the 2:00 x 5 Sets:

1 “One and One Quarter” Front Squat

1 Front Squat

Man on Fire (Time)

For Time:

4 Rounds of “Nate”, 100 Double Unders

3 Rounds of “Nate”, 100 Double Unders

2 Rounds of “Nate”, 100 Double Unders

1 Round of “Nate”

1 Round of “Nate”:

2 Ring Muscle-Ups

4 Kipping Handstand Pushups

8 Kettlebell Swings (70/53)

Scale RMU to

2 Bar MU

or

4 C2B

or

6 PU

Bootcamp

CrossFit Loyalty – BootCamp

Metcon (No Measure)

Every 3 Min (x8):

10 cal row or bike

8 KB SDLHP

6 jumping pull-ups

4 burpees

2/12/20

CrossFit Loyalty – CrossFit

Macho Beast Builder (AMRAP – Reps)

3:00 for Max Reps

3:00 Rest

3:00 for Max Reps

3 “Macho Man” Complexes (115/85) (Total 27 Reps)

3 “Macho Man” Complexes (135/95) (Total 54 Reps)

3 “Macho Man” Complexes (155/105) (Total 81 Reps)

3 “Macho Man” Complexes (185/125) (Total 108 Reps)

3 “Macho Man” Complexes (205/145) (Total 135 Reps)

Max “Macho Man” Complexes (225/155)

1 Round of “Macho Man”:

3 Power Cleans + 3 Front Squats + 3 Push Jerks

**Have 2 x 3:00 windows to accumulate max reps of the ladder below. Wherever you finish the first 3:00 at, you pick up for the second interval.**

Arm and Hammer (Time)

For Time: Buy-In: 15 Clusters (135/95)

Into…

3 Rounds:

21/15 Calorie Row

15 Chest to Bar Pull-ups

Into…

Cash-Out: 15 Clusters (135/95)

Midline Conditioning

3 Giant Sets:

7 Renegade Rows

Max Effort Ring L-Sit

Rest 2 Minutes Between Sets

2/11/20

CrossFit Loyalty – CrossFit

50 HSPU (Time)

For Time

50 Handstand Push-Ups

Choose Strict or Kipping

Pull-ups

Strict Pull-Ups

Bubbles (AMRAP – Rounds and Reps)

AMRAP 12:

8 Barbell Facing Burpees

25 Double Unders

2/10/20

CrossFit Loyalty – CrossFit

Back Squat

On the 0: 9 Reps

On the 2: 7 Reps

On the 4: 5 Reps

On the 6: 3 Reps

On the 8: 1 Rep

On the 9: 1 Rep

On the 10: 1 Rep

On the 11: 1 Rep

On the 12: 1 Rep

Week #1 of our newest squat cycle, where we start with higher volume at lower weights, to five heavy singles. The first four sets are completed “On the 2:00”, where we then transition to five sets of singles “On the 1:00”. We’ll be repeating this exact rep scheme next week, building upon these loads.

Dead Space (5 Rounds for time)

On the 5:00 x 5 Rounds:

7 Power Snatches (115/85)

15/12 Calorie Assault Bike

7 Overhead Squats (115/85)

20 x 10 Meter Shuttle Runs

Bootcamp

CrossFit Loyalty – BootCamp

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Metcon (Time)

Andy Needs A Friend:

(Partner WOD) For Time

40 DB Thrusters

80 Box Jumps/Step Ups

100 DB Deadlifts

2000m Row

100 DB Deadlifts

80 Box Jumps/Step Ups

40 DB Thrusters

2/9/20

CrossFit Loyalty – BootCamp

Cin City (Time)

For Time:

21 Push Presses (115/85)

5 Rounds of “Cindy”

15 Push Presses (115/85)

3 Rounds of “Cindy”

9 Push Presses (115/85)

1 Rounds of “Cindy”

*1 Round of Cindy:

5 Pull-ups

10 Push-ups

15 Air Squats

2/8/20

CrossFit Loyalty – CrossFit

Deep End (5 Rounds for reps)

5 Rounds:

1 Minute Calorie Row

1 Minute Power Cleans (115/85)

1 Minute Lateral Barbell Burpees

1 Minute Rest

02/07/2020

CrossFit Loyalty – BootCamp

Metcon (AMRAP – Reps)

Tabata Game Plan

Tabata Med Ball Russian Twist

Rest 1 Minute

Tabata Box Jump

Rest 1 Minute

Tabata Wall Ball

Rest 1 Minute

Tabata Pull up

Rest 1 Minute

Tabata Burpee to bar
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals.

02/07/2020

CrossFit Loyalty – CrossFit

Metcon (AMRAP – Reps)

Tabata Hold This

2 Rounds

Tabata Wall Balls

Rest 30 Seconds

Tabata KBS

Rest 30 Seconds

Tabata DB Push Press

Rest 30 Seconds

Tabata Push ups

Rest 30 Seconds
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 4 intervals.

Tabata score is the least number of reps performed in any of the 4 intervals.