Sunday

CrossFit Believe – CrossFit

PJerk: Push Jerk (2-2-2-2-2)

5 Heavy Sets Of 2. Build Throughout

Amrap: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

7 Pull Ups

14 Push Press (95/65)

21 Double Unders

Saturday

CrossFit Believe – CrossFit

CJerk: Clean and Jerk (E90sx10)

Every 90s for 10 Rounds:

Perform 1 Clean and Jerk

*Start at 60% and Raise Weight Each Round

*If it feels good, go for a PR!

3RFT: Metcon (Time)

3 Rounds For Time:

15 Cal Row

10 Burpees Over the Rower

Time Cap: 7 Mins

TGIF

CrossFit Believe – CrossFit

FSQT: Front Squat (5RM)

Build To A Heavy Set Of 5

21159: Metcon (Time)

21-15-9

Pistols

Handstand Pushups

Toes To Bar

Time Cap: 12 Minutes

Coach Appreciation “Lauren Olson”

CrossFit Believe – CrossFit

LOLSN: Metcon (AMRAP – Rounds and Reps)

Coach Appreciation “Lauren Olson” WOD

20 Min AMRAP:

10 DB/KB Step Ups (24/20)

20 DB Hang Clean and Jerks (50/35)

30 DB “Goblet” Squats

40′ DB Front Rack Walking Lunge

Tuesday

CrossFit Believe – CrossFit

Row : Metcon (Time)

For Time w/ A Partner:

Row 2500m

*Switch As Needed

*This Is For Time, Not A Leisure Row

Time Cap: 15 Minutes

WBDUP: Metcon (Time)

Cash In: 35 Unbroken Wallballs (20/14)

Then, 5 rounds For Time:

35 Double Unders

15 Pullups

Cash Out: 35 Unbroken Wallballs (20/14)

*3 burpee penalty for every trip/stop on DU and each drop off the bar before 15 reps. You do NOT have to start the set over. Example: 23 Unbroken DUs, Trip, 3 Burpees, 12 Unbroken DUs…still Rx.

Time Cap: 16 Minutes

Monday

CrossFit Believe – CrossFit

Run: Metcon (Time)

2 Rounds For Time:

Run 400m

10 Deadlifts (135/95)

Run 400m

8 Hang Power Cleans

Run 400m

6 Shoulder To Overhead

Rest 5 Mins

Rx+: (185/125)

Score: Total Time, Including Rest

Overall Time Cap: 22 Mins

Sunday

CrossFit Believe – CrossFit

Bench: Bench Press (2-2-2-2-2-2)

80%

3rft: Metcon (Time)

3 Rounds For Time:

100’ Double Dumbbell Front Rack Lunge 50/35

25 DB Snatches

100’ Double Dumbbell Hang Lunge

25 Toes to Bar

Time Cap: 25 Mins

Saturday

CrossFit Believe – CrossFit

DL: Deadlift (1-1-1-1-1-1)

6 Singles @90%

*NOT Touch-N-Go Reps

5rds: Metcon (Time)

For Time:

Cash In: Row 50 Cals

Then,

5 Rounds:

14 Pistols

7 Hang Squat Cleans (135/95)

Time Cap: 14 Mins

Friday

CrossFit Believe – CrossFit

Sjerk: Split Jerk (1-1-1-1-1-1)

6 Singles @80%

FT:: Metcon (Time)

For Time:

100 Double Unders

30 Shoulder To Overhead (95/65)

3 Rope Climbs (15ft)

75 Double Unders

20 Shoulder To Overhead

2 Rope Climbs

50 Double Unders

10 Shoulder To Overhead

1 Rope Climbs

Time Cap: 15 Mins

Rhonda’s Birthday Beatdown

CrossFit Believe – CrossFit


RSBD: Metcon (Time)

Rhonda’s Birthday Beatdown

Teams of 3

2 Rounds For Time:

50 Synchro Sit-Ups

50 Partner Wall Balls

50 Synchro Kettlebell Swings

50 Calories (Row/Bike/Ski)

Time Cap: 25 Mins

Situps: All 3 athletes work at the same time with their arms interlocked.

Wallballs: 2 athletes work at the same time passing the medicine ball back and forth. 1 athlete rests. Switch as needed.

KB Swings: All 3 athletes work at the same time.

Calories: 1 athlete works. 2 athletes rest. 1 machine per team.