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W.O.D.

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

()

8/31/19

CrossFit Loyalty – CrossFit

Beast Builder V3 (Weight)

On the Minute x 7:

Minute 1: 7 Hang Squat Cleans + 1 Push Jerk

Minute 2: 6 Hang Squat Cleans + 2 Push Jerk

Minute 3: 5 Hang Squat Cleans + 3 Push Jerks

Minute 4: 4 Hang Squat Cleans + 4 Push Jerks

Minute 5: 3 Hang Squat Cleans + 5 Push Jerks

Minute 6: 2 Hang Squat Cleans + 6 Push Jerks

Minute 7: 1 Hang Squat Clean + 7 Push Jerks

Barbell Loading-59% 1RM Clean and Jerk

Metcon (Time)

Teams of 3 (30 Minute Cap)

3 Rounds:

400 Meter Team Run

80/60 Calorie Assault Bike

Directly Into…

21 Clean and Jerks (75/55)

21 Clean and Jerks (95/65)

21 Clean and Jerks (115/85)

21 Clean and Jerks (135/95)

21 Clean and Jerks (165/115)
Rx+

21 Clean and Jerks (115/85)

21 Clean and Jerks (135/95)

21 Clean and Jerks (155/105)

21 Clean and Jerks (185/125)

21 Clean and Jerks (205/135)

8/31/19

CrossFit Loyalty – BootCamp

Metcon (Time)

Teams of 3 (30 Minute Cap)

3 Rounds:

400 Meter Team Run

80/60 Calorie Assault Bike

Directly Into…

21 Clean and Jerks (75/55)

21 Clean and Jerks (95/65)

21 Clean and Jerks (115/85)

21 Clean and Jerks (135/95)

21 Clean and Jerks (165/115)
Rx+

21 Clean and Jerks (115/85)

21 Clean and Jerks (135/95)

21 Clean and Jerks (155/105)

21 Clean and Jerks (185/125)

21 Clean and Jerks (205/135)

08/30/2019

CrossFit Loyalty – CrossFit

Warm-up (No Measure)

Light Weight Superset- 4 Rounds

Tempo Bench Press- 10 reps: 4 Down, 1 Up

Immediately followed by Tempo DB Row- 10 reps: 4 Down, 1 Up

Rest as needed between rounds

Bench Press

10 minutes to find a heavy set of 3

Metcon (Time)

18 minute AMRAP ladder +3

Wallball

WB Russian twist

WB Box step over

WB 100m run
Increase by three reps each round, 100m stays the same.

Feet must be off the ground during the twist.

If you finish the round of 21 before the cap you can stop early.

8/29/19

CrossFit Loyalty – CrossFit

Snatch (On the 1:30 x 7 Sets)

1 Snatch Pull

1 Low Hang Power Snatch

Crazy Stairs (Time)

For Time:

10 Rounds of “CTB Cindy”

50/35 Calorie Row

30 Power Snatches (115/85)
1 Round CTB Cindy

5 C2B

10 Push Ups

15 Squats