(856) 217-5401

W.O.D.

9/4/21

CrossFit Loyalty – CrossFit

Back Squat (10-10-8-8-6-6)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

5 Bar Muscle-Ups

10 Single Dumbbell Hang Clean & Jerks (50/35)

15 Wallballs (20/14)

9/2/21

CrossFit Loyalty – CrossFit

Snatch

A) 3×5 Sotts Press

B) 5×3 Squat Snatch

C) 3×5 Snatch Pull

Metcon (Time)

5 Rounds For Time:

400 Meter Run

15 Power Snatches (75/55)

15-12-9-6-3 Handstand Push-ups

9/1/21

CrossFit Loyalty – CrossFit

Pulling

3 Sets for Quality:

12 Feet Elevated Ring Rows

10 Single Arm Dumbbell Rows Each Arm

8 Romanian Deadlifts

Metcon (Time)

For Time:

1,500/1000 Meter Row

1,200 Meter Run

Rest 3 Minutes

1,000/750 Meter Row

800 Meter Run

Rest 3 Minutes

500/350 Meter Row

400 Meter Run

8/31/21

CrossFit Loyalty – CrossFit

Bench Press (10-10-8-8-6-6)

Metcon (Time)

7 Rounds:

3 Push Press (115/85)

3 Front Squats (115/85)

3 Box Jumps (30″/24″)

30/21 Calorie Assault Bike

5 Rounds:

3 Push Press (115/85)

3 Front Squats (115/85)

3 Box Jumps (30″/24″)

30/21 Calorie Assault Bike

3 Rounds:

3 Push Press (115/85)

3 Front Squats (115/85)

3 Box Jumps (30″/24″)

8/30/21

CrossFit Loyalty – CrossFit

400 E3MOM (4 Rounds for time)

4 x 400

1-400m Run Every 3 minutes

Metcon (Time)

For Time:

60/45 Calorie Row

45 Chest to Bar Pull-ups

30 Deadlifts (225/155)

15 Bar-Facing Burpees

8/28/21

CrossFit Loyalty – CrossFit

Squat Clean Thruster

On the Minute x 10:

1 Cluster

Start at 60% of 1RM Clean and Jerk and steadily build from there to a moderately heavy for the day.

Metcon (Time)

10 Rounds:

1 Round of “Nate”

200 Meter Run

3 Clusters (135/95)

1 Round of “Nate”:

2 Ring Muscle-Ups

4 Kipping Handstand Push-Ups

8 Kettlebell Swings (70/53)
Sub For RMU

2 BMU

4 C2B

6 Pull-ups

8/26/21

CrossFit Loyalty – CrossFit

Metcon (Time)

3 Sets:

30/24 Calorie Row

Rest :30s between, and 2:00 after the final.

3 Sets:

25/21 Calorie Row

Rest :30s between.

Metcon (Time)

F or Time:

10/8 Calorie Assault Bike, 21 Power Snatches

10/8 Calorie Assault Bike, 18 Power Snatches

10/8 Calorie Assault Bike, 15 Power Snatches

10/8 Calorie Assault Bike, 12 Power Snatches

10/8 Calorie Assault Bike, 9 Power Snatches

10/8 Calorie Assault Bike, 6 Power Snatches

10/8 Calorie Assault Bike, 3 Power Snatches

Barbell: 75/55

8/25/21

CrossFit Loyalty – CrossFit

Box Front Squat

On the Minute x 10:

2 Box Front Squats

Metcon (3 Rounds for reps)

AMRAP 4:

21/15 Calorie Row

21 Toes to Bar

21 Front Squats 95 / 65 lb

Rest 4 Minutes

AMRAP 4:

15/12 Calorie Row

15 Toes to Bar

15 Front Squats 115 / 85 lb

Rest 4 Minutes

AMRAP 4:

9/6 Calorie Row

9 Toes to Bar

9 Front Squats 135 / 95 lb

8/24/21

CrossFit Loyalty – CrossFit

Body Armor

4 Giant Sets

10 Single Legged Romanian Kettlebell Deadlifts (5 Each)

:20-:30s Second Supinated Grip Dead Hang

30-50ft. Handstand Walk

Rest as needed between sets.

Sub in 4 wall walks for HSW

Metcon (Time)

For Time:

30/24 Calorie Assault Bike

120 Double Unders

30/24 Calorie Assault Bike

On the Minute [Starting at 0:00]:

7 Deadlifts (185/135)

8/23/21

CrossFit Loyalty – CrossFit

Snatch

7 Sets:

1 Power Snatch

1 Overhead Squat

1 Snatch Balance

1 Hang Squat Snatch

Rest as needed between sets.

Metcon (Time)

For Time:

1 Mile Run

Directly Into…

9-7-5:

Ring Muscle-ups

Squat Snatches (135/95)
Sub for RMU

9-7-5 BMU

15-12-9 C2B

21-15-9 Pull-up