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W.O.D.

5/22/21

CrossFit Loyalty – CrossFit

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

If Not Doing Murph

Shoulder Press

Part A – 5 Sets:

1 Tempo Strict Press (Regular Speed Up, 4s Down)

2 Strict Presses

Rest as needed between sets.

Part B – 1 Set:

Max Reps Strict Press

Metcon (5 Rounds for time)

On the 5:00 x 5 Rounds:

25/18 Calorie Assault Bike

1 Round of “DT”

1 Round of “DT”:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Barbell – (155/105)

5/20/21

CrossFit Loyalty – CrossFit

Box Squat (2 squat on the minute x 10)

* Set height to just below parallel.

* 1s full stop at bottom

Metcon (Time)

For Time:

50 Double-Unders

20 Overhead Squats (135/95)

50 Double-Unders

35/25 Calorie Row

50 Double-Unders

50 Chest To Bar Pull-Ups

50 Double-Unders

35/25 Calorie Row

50 Double-Unders

20 Overhead Squats (135/95)

50 Double-Unders

5/19/21

CrossFit Loyalty – CrossFit

Primer

3 Sets For Quality:

8 Tempo Goblet Squats

1:00 Plank Hold

10 Alternating Box Step-Ups

Strength

On the 0:00… Positions: Part A

On the 2:00 x 3 Rounds:

12 Barbell Front Rack Reverse Lunges (6 each leg)

On the 8:00… Positions: Part B

On the 2:00 x 3 Rounds:

12 Double Dumbbell Bulgarian Split Squats (6 each leg)

Frank The Tank (3 Rounds for reps)

AMRAP 5:

Buy-In: 50 Wallballs (20/14)

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 3 Minutes

AMRAP 5:

Buy-In: 35 Wallballs (20/14)

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 3 Minutes

AMRAP 5:

Buy-In: 20 Wallballs (20/14)

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

5/18/21

CrossFit Loyalty – CrossFit

Primer

3 Sets For Quality:

8 Half Kneeling Landmine Press

8 Dual Dumbbell Prone Row

15 DB Triceps Extensions

Bench Press

Part A – 3 Sets:

1 Tempo Pausing Bench Press (4s Down, 2s Pause, Regular Up)

1 Tempo Bench Press (4s Down, Regular Up)

1 Bench Press

Rest 2:00 between sets.

Part B – 1 Set:

Max Reps Bench Press

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

15 Calorie Assault Bike

12 Toes to Bar

9 Strict Presses

15 Calorie Assault Bike

12 Toes to Bar

15 Push Presses

15 Calorie Assault Bike

12 Toes to Bar

21 Push Jerks

Barbell – 95/65

5/17/21

CrossFit Loyalty – CrossFit

Back Squat

Wave #1:

7 Back Squats

5 Back Squats

3 Back Squats

Wave #2:

7 Back Squats

5 Back Squats

3 Back Squats

Wave #3:

7 Back Squats

5 Back Squats

3 Back Squats

Rest As Needed Between Sets. Increase Loads Slightly With Each Wave.

Metcon (Time)

5 Rounds: 8 Min Cap

7 Power Snatches (115/85)

14 Box Jump Overs (24″/20″)

5/15/21

CrossFit Loyalty – CrossFit

Primer

3 Sets For Quality:

8 Alternating Top Down Dumbbell Bench Press

8 Single Arm Dumbbell Row

8 Kettlebell Halo Each Direction

Shoulder Press

Part A – 5 Sets:

1 Tempo Strict Press(Regular Speed Up, 4s Down)

2 Strict Presses

Rest as needed between sets.

Part B – 1 Set:

Max Reps Strict Press

Metcon (AMRAP – Rounds and Reps)

AMRAP 30:

50 Double-Unders, 500m Row

50 Double-Unders, 5 Rounds of “The Chief”

1 Round of “The Chief”:

3 Power Cleans (135/95)

6 Push-Ups

9 Air Squats

Murph Prep

CrossFit Loyalty – CrossFit

Metcon (Time)

0-10 Min – 1 Mile Run

10- 25 Min –

Pull Up +1

Push Up +1

Air Squat +1

25+ Min – 1 Mile Run

5/13/21

CrossFit Loyalty – CrossFit

Primer

3 Sets For Quality:

8 Back Rack Touch and Go Step Downs Each Leg

15 Weighted Abmat Sit-Ups

Box Squat

* Set height to just below parallel.

* 1s full stop at bottom
On the Minute x 10:

2 Box Squats

Metcon (Time)

10 Rounds:

3 Bar Muscle-Ups

6 Front Squats (165/105)

9/6 Calorie Assault Bike

5/12/21

CrossFit Loyalty – CrossFit

Primer

3 Sets For Quality:

8 Tempo Goblet Squats

1:00 Plank Hold

10 Alternating Box Step-Ups

Front Squat

6 Sets:

1 Pausing “One and One Quarter” Front Squats

1 Front Squat

1 Pausing “One and One Quarter” Front Squats:

– 1s Pause at Bottom of Squat

– 1s Pause just below Parallel

– Return back to bottom and explode to standing position.

Metcon (6 Rounds for time)

On the 3:00 x 3 Rounds:

10/7 Calorie Assault Bike

10 CTB Pull-Ups

10 Thrusters (95/65)

On the 3:00 x 3 Rounds:

10 Thrusters (95/65)

10 CTB Pull-Ups

10/7 Calorie Assault Bike

5/11/21

CrossFit Loyalty – CrossFit

Primer

3 Sets For Quality:

8 Half Kneeling Landmine Press

8 Dual Dumbbell Prone Row

15 DB Triceps Extensions

Bench Press

Part A – 3 Sets:

1 Tempo Pausing Bench Press

1 Tempo Bench Press

1 Bench Press

Rest 2:00 between sets.

Tempo Pausing – 4s Down, 2s Pause, Regular Up

Tempo – 4s Down, Regular Up

Part B – 1 Set:

Max Reps Bench Press

Build from last week

Metcon (Time)

9-15-21:

Burpee Box Jump Overs (24″/20″)

Power Clean and Jerks (135/95)