(856) 217-5401

W.O.D.

4/13/19

CrossFit Loyalty – CrossFit

HHSC+HSC+FS (On the 1:30 x 7 Rounds:)

1 High Hang Squat Clean (pockets)

1 Hang Squat Clean

1 Front Squat

Metcon (Time)

In Teams of 3, 30:00 Time Cap:

100 Pull-Ups

100 Overhead Squats (75/55)

80 Box Jump Overs (24″/20″)

80 Thrusters (95/65)

60 Toes to Bar

60 Front Squats (115/80)

40 Burpee Box Jump Overs (24″/20″)

40 Clusters (135/95)

04/12/19

CrossFit Loyalty – CrossFit

4RFT: Metcon (Time)

400M PLATE CARRY (HEAVY)

12- KBS (24kg/20kg)

12- PUSH PRESS (95#/75#)

24- SIT UPS

24- LATERAL BAR HOPS

20 SECOND- HANDSTAND HOLD

Metcon (AMRAP – Rounds and Reps)

BARBELL TABATA

1)20-DEADLIFTS

10-DL HOLD

2)20-HANG CLEANS

10-FRONT RACK HOLD

3)20-PUSH JERKS

10-OVER HEAD HOLD

4)20-BACK SQUATS

10-BACK RACK HOLD

REPEAT*
*TABATA DONE WITHOUT DROPPING THE BAR, SCORE IS WEIGHT AND REPS*

04/12/2019

CrossFit Loyalty – BootCamp

4RFT: Metcon (Time)

400M PLATE CARRY (HEAVY)

12- KBS (MODERATE)

12- PUSH PRESS (LIGHT)

24- SIT UPS

24- LATERAL BAR HOPS

10 SECOND- HANDSTAND HOLD

4/11/19

CrossFit Loyalty – CrossFit

Deadlift (Every 2:00 Complete a Set (Pick Your Weight))

Set #1+3+5 – 3 Reps

Sets #2+4+6 – 1 Reps

After Completing Set 6 Rest 1:30

and do 1 x 10

Metcon (Time)

“Tri Sprints”

3 Rounds:

30/20 Calorie Assault Bike

30/20 Calorie Row

400m Sprint

Rest 3:00
Time includes rest!

04/10/2019

CrossFit Loyalty – BootCamp

Metcon (Time)

50 Box Jumps

50 Kettle Bell Swings

50 Jumping Pullups

100 Walking Lunges (50 each leg)

50 Ball Slams

50 Thrusters

50 Weighted Sit-Ups

50 Wall Balls

50 Double Unders/100 Single Unders

4/10/19

CrossFit Loyalty – CrossFit

Push Press (4 x 6)

You Pick Your Weight

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

60 Double-Unders

45 Air Squats

21/15 Calorie Assault Bike

10 Push Jerks Rx (135/95) Rx+(185/135)

Metcon (Time)

4/9/19

CrossFit Loyalty – CrossFit

Pick One Of The Following

Handstand Push-ups (Max Reps (1 Attempt))

Strict Handstand Push-ups (Max Reps (1 Attempt))

Pick One Of The Following

Pull-ups (Max Reps (1 Attempt))

Strict Pull-Ups (Max Reps (1 Attempt))

Metcon (3 Rounds for reps)

3 Rounds of AMRAP 4

27/21 Calorie Row

21 Power Cleans

15 Burpee BJO (24″/20″)

Rest 4:00 after each round
Part #1 – 135/95

Part #2 – 115/80

Part #3 – 95/65

Bootcamp

CrossFit Loyalty – BootCamp

Metcon (Time)

4 Rounds:

400m run

20 alt DB snatches

15 goblet squats

10 DB hang cleans

5 burpees

4/8/19

CrossFit Loyalty – CrossFit

Back Squat (Every 2:00 Complete a Set)

6 Reps @ 65%

3 Reps @ 70%

6 Reps @ 65%

3 Reps @ 75%

6 Reps @ 65%

3 Reps @ 80%

Power Snatch (EMOM x 8 )

1 Power Snatch (Building)

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
*Ring MUs*

*Squat Snatch*

Scale MU’s to

C2B 12-9-7

PU 15-12-9

4/7/19

CrossFit Loyalty – BootCamp

Metcon (Time)

4 Rounds:

200m Row

25 Deadlifts (135/95)

200m Run

25 Wallballs (20/14)

20/15 Cal Bike