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W.O.D.

4/6/19

CrossFit Loyalty – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of 3:

AMRAP 25:

90/60 Calorie Assault Bike

60 Alternating Dumbbell Snatches (60/40)

300 Double-Unders

30 C2B

04/05/2019

CrossFit Loyalty – BootCamp

Metcon (AMRAP – Rounds and Reps)

AMRAP 30

Teams of 3

+10 Reps Each Round

Wall Ball – Partner Holds Wall Ball Chest Height

Sit Up – Partner Holds Superman

Box Jump – Partner Holds A Squat

Pull Up – Partner Bar Hang

Burpee To Plate – Partner Holds A Plank Off The Hands

The Third Athlete In Rotation Will Bike 10/15 Cals Or Row 15/20 Cals, Rotate Partners Once The Calories Are Completed.
Partner performing the movements may only work while the other partner is actively holding and must stop if and when that partner can no longer hold.

04/05/2019

CrossFit Loyalty – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 30

Teams of 3

+10 Reps Each Round

Wall Ball – Partner Holds Wall Ball Chest Height

Sit Up – Partner Holds Superman

Box Jump – Partner Holds A Squat

Pull Up – Partner Bar Hang

Burpee To Plate – Partner Holds A Plank Off The Hands

The Third Athlete In Rotation Will Bike 10/15 Cals Or Row 15/20 Cals, Rotate Partners Once The Calories Are Completed.
Partner performing the movements may only work while the other partner is actively holding and must stop if and when that partner can no longer hold.

Bootcamp

CrossFit Loyalty – BootCamp

Metcon (No Measure)

Tabata (Core Work)

Sit-ups

Flutter kicks

Russian twists (weighted)

L-side plank hold

R-side plank hold

Bicycles

Leg raises

Knee Raises (from pull-up bar)

Metcon (3 Rounds for reps)

5 Min AMRAP:

45/30 Calorie Row

12 DB Deadlifts

8 Box Jump Overs

*5 MIN REST*

5 Min AMRAP:

30/20 Calorie Row

8 DB Deadlifts

8 Box Jump Overs

*5 MIN REST*

5 Min AMRAP:

15/10 Calorie Row

4 DB Deadlifts

8 Box Jump Overs
– If the calories listed are too aggresive for you, scale down to a lower number. You should get a significant amount of work on the DLs and BJOs.

– Similar to the CF workout today, you should be going up in weight for the DB deadlifts as the reps go down. Challenge yourself but don’t compromise form

– If you are entering a score, only DLs and BJOs count

4/1/19

CrossFit Loyalty – CrossFit

Back Squat (3 Sec Pause the First rep of Each Set)

5 Sets of 3:

Set #1 – 65% of estimated 1RM

Set #2 – 70%

Sets #3, 4, 5 – 75%

*Every 2:30*

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

30 Single Arm Dumbbell Push Press (50/35)

30 Double Unders

30 Wallballs (20/14)

30 Double Unders
Switch DB Every 5 Reps

Bootcamp

CrossFit Loyalty – BootCamp

Metcon (Time)

30 Min Cap:

27-21-18-15-12-9

Box jumps

Weighted sit ups

Burpees

Ball slams

Bring-A-Friend Saturday

CrossFit Loyalty – CrossFit

Metcon (AMRAP – Rounds and Reps)

With a Partner

20 Min AMRAP

50 Air Squat

50 KB Swings (24/16)

50 Box Dips

50 Pullups

100 Double Unders

400m Run (Together)
1 Person works at time. Split reps however you need. Partners must both run together.

Bring-A-Friend Saturday

CrossFit Loyalty – BootCamp

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

50 Air Squat

50 KB Swings (24/16)

50 Box Dips

50 Pullups

100 Double Unders

400m Run

Coach’s Choice

CrossFit Loyalty – BootCamp

Metcon (AMRAP – Reps)

20 Min AMRAP:

+2 Ladder

Row/Bike

Wall Ball

T2B

WB Box Step Over

Metcon (Weight)

Accumulate 5min front rack hold

**Each time you drop the barbell you must do 3 front squats**
You choose the weight

3/29/19

CrossFit Loyalty – CrossFit

Do not forget Bring a Friend WOD this Saturday 3/30 during all scheduled classes!!!