(856) 217-5401

W.O.D.

2/6/20

CrossFit Loyalty – CrossFit

At 0:00

Paused Overhead Squat (Weight)

3 Second Pause
On the 1:30 x 4 Sets:

1 Snatch Balance

1 Pausing Overhead Squat (3s in bottom)

At 6:00

Snatch

On the 1:30 x 6 Sets:

1 Hang Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

Paw Patrol (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

20 Toes to Bar

10 Hang Squat Snatches (135/95)

Bootcamp

CrossFit Loyalty – BootCamp

Metcon (Time)

4 Rounds for Time:

600m/500m row

20 burpees

20 T2B/knee raises

20 DB front rack walking lunges

20 KB swings

2/5/20

CrossFit Loyalty – CrossFit

Buckle Up (3 Rounds for calories)

AMRAP 5:

200’ Walking Lunge (No Weight)

35 AbMat Sit-ups

Max Calorie Row

Rest 5 Minutes

AMRAP 5:

100’ Single Dumbbell Walking Lunge (50/35)

50 AbMat Sit-ups

Max Calorie Row

Rest 5 Minutes

AMRAP 5:

200’ Walking Lunge (No Weight)

50 AbMat Sit-ups

Max Calorie Row
Score is calories for each round

2/4/20

CrossFit Loyalty – CrossFit

Warm-up (No Measure)

Alternating On the Minute x 12 (3 Rounds):

Minute 1: 8 Barbell Romanian Deadlifts

Minute 2: 30% Max Strict Handstand Pushups

Minute 3: 25 Sit-ups

Minute 4: 30% Max Strict Handstand Pushup

Metcon (Time)

30-25-20-15-10:

Calorie Row Rx+: Bike

After Each Set:

8 Burpee Box Jumps

8 Pull Ups Rx+: C2B

Bootcamp

CrossFit Loyalty – BootCamp

Metcon (4 Rounds for reps)

5 Min AMRAP:

10 DB alt step back lunges

8 DB thrusters

6 burpees

2 MIN REST

5 Min AMRAP:

10 alt DB hang snatch

8 wall balls

6 v-ups

2 MIN REST

5 Min AMRAP:

10 DB elevated heel squats

8 DB push ups

6 cal row

2 MIN REST

5 Min AMRAP:

10 DB box step overs

8 push presses

6 crunchy frogs

2/3/20

CrossFit Loyalty – CrossFit

Clean and Jerk Complex (On the 1:30 x 7 Sets:)

1 Power Clean

1 Front Squat

1 Push Jerk

1 Cluster

Rack City (Time)

For Time:

10 Power Cleans (155/105)

50 Air Squats

10 Front Squats (155/105)

50 Air Squats

10 Push Jerks (155/105)

50 Air Squats

10 Clusters (155/105)

02/02/2020

CrossFit Loyalty – BootCamp

Metcon (AMRAP – Rounds and Reps)

HOLCOMB

25 Min AMRAP

20 Wall Ball

40 KBS

60 Situps

80 Double Unders

*1 person works at a time.

*After each movement is completed, row or bike 20 calories.

2/1/20

CrossFit Loyalty – CrossFit

Metcon (AMRAP – Rounds)

Teams of 3

AMRAP 30:

5 Toes to Bar

7/5 Calorie Bike

5 Hang Power Snatches

Bar Increases Every 6 Rounds (Twice Per Teammate):

Weight 1: 75/55

Weight 2: 95/65

Weight 3: 115/85

Weight 4: 135/95

Weight 5: 155/105 (AMRAP)

Gymnastics Conditioning

Ascending Ladder for 7 Minutes:

3 Handstand Push-ups, 15 Abmat Sit-ups

6 Handstand Push-ups, 15 Abmat Sit-ups

9 Handstand Push-ups, 15 Abmat Sit-ups

12 Handstand Push-ups, 15 Abmat Sit-ups

….

Increase by (3) HSPU until time cap is reached.

Mamba

CrossFit Loyalty – CrossFit

Mamba (Time)

AMRAP in 18 minutes

5 Ring Muscle Ups

8 Power Cleans (185/125 lb)

24 Box Jumps (30/24 in)
Scale RMU appropriately to your skill level.

BMU, C2B, Pull Up, Rope Climb

Mamba BC

CrossFit Loyalty – BootCamp

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 minutes

5 Wall Climbs

8 DB Hang Power Cleans (Moderately Heavy)

24 Box Jump Overs
Go higher than you usually do for your box jump over.