(856) 217-5401

W.O.D.

9/8/19

CrossFit Loyalty – BootCamp

Wallpaper (Time)

5 Rounds:

21/15 Calorie Bike

15 Wallballs (20/14)

9 Strict Press (95/65)

9/7/19

CrossFit Loyalty – BootCamp

Metcon (Time)

Teams of 3:

100/70 Calorie Row

100 Box Jump Overs (24″/20″)

100 Power Snatches (95/65)

10 Rope Climbs (15′)

100 Power Snatches (75/55)

100 Box Jump Overs (24″/20″)

100/70 Calorie Row

9/7/19

CrossFit Loyalty – CrossFit

Metcon (Time)

For Time:

21 Strict Presses (95/65)

15 Push Presses (135/95)

9 Push Jerks (175/125)

6 Split Jerks (215/145)

Metcon (Time)

Teams of 3:

100/70 Calorie Row

100 Box Jump Overs (24″/20″)

100 Power Snatches (95/65)

10 Rope Climbs (15′)

100 Power Snatches (75/55)

100 Box Jump Overs (24″/20″)

100/70 Calorie Row

Spiral

CrossFit Loyalty – BootCamp

Metcon (Time)

2 Mile Run

20 Cal Bike

200 Double Unders

2000m Row
Movements and reps may be broken up in any way.

Spiral

CrossFit Loyalty – CrossFit

Metcon (Time)

2 Mile Run

20 Cal Bike

200 Double Unders

2000m Row
Movements and reps may be broken up in any way.

Bootcamp

CrossFit Loyalty – BootCamp

Metcon (AMRAP – Rounds and Reps)

25min AMRAP:

300m Run

30 Walking Lunges

25 Sit Ups

20 Air Squats

15 DB Push Press

10 Burpees

9/4/19

CrossFit Loyalty – CrossFit

Alternating Squats (3-6) (Weight)

Alternating “On the Minute” x 12 (6 Rounds)

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats
Barbell: 72% of 3-Rep Max Back Squat

Halftime (Time)

30-20-10:

Dumbbell Power Snatches (50/35)

Wallballs (20/14)

… Directly into:

10-20-30:

Bar-Facing Burpees

Calorie Row

9/3/19

CrossFit Loyalty – CrossFit

Metcon (No Measure)

4 Rounds, Not for Time:

300 Meter Row + 50% Unbroken Ring Muscle-ups
sub Ring MU out for most challenging unbroken gymnastics movement

Metcon (5 Rounds for time)

On the 5:00 x 5 Rounds:

400 Meter Run

12/9 Calorie Assault Bike

15 Toes to Bar

9/2/19

CrossFit Loyalty – CrossFit

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run

9/1/19

CrossFit Loyalty – BootCamp

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

100′ Walking Lunge

200 Meter Farmers Carry (53’s/35’s)

30 AbMat Sit-ups

400 Meter Row

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