Month: May 2019

CrossFit Believe – CrossFit

BS: Back Squat (3-3-3)

3×3 at 80%

FT:: Metcon (Time)

For Time:

10 Clean and Jerks (95/65)

10 Strict Handstand Pushups

8 Clean and Jerks 135/95)

8 Strict Handstand Pushups

6 Clean and Jerks (155/105)

6 Strict Handstand Pushups

4 Clean and Jerks (185/125)

4 Strict Handstand Pushups

2 Clean and Jerks (205/135)

2 Strict Handstand Pushups

Time Cap: 15 Minutes

*You may have 2 barbells set up. Strategize accordingly.

CrossFit Believe – CrossFit

FC: Metcon (Time)

For Time:

100M (50mx2) Farmer’s Carry (53/35)

4 Rope Climbs

200M (50mx4) Farmer’s Carry

3 Rope Climbs

300M (50mx6) Farmer’s Carry

2 Rope Climbs

400M (50mx8) Farmer’s Carry

1 Rope Climb

Time Cap: 25 Min

Scaled Options for Rope Climbs

1 Rope Climb:

-10 Pullups/Ring Rows

-3 Get Ups

-10/7 Calorie Row

Rx: This workout is designed to be with (2) KBs. Someone going Rx on rope climbs may also use DBs (50/35) if no other KBs are available. If you’re going to scale the rope climbs, please consider using a lighter KB if we run short. Thank you.

CrossFit Believe – CrossFit

4RFT: Metcon (Time)

4 Rounds For Time w/ Partner:

50 Wallballs (20/14)

25 Calories Row/Bike/Ski

10 Synchro Squat Cleans (135/95)

Time Cap: 20 Mins

CrossFit Believe – CrossFit

Amrap: Metcon (3 Rounds for reps)

6 Min AMRAP:

400m Run

16 Dumbbell Snatches (50/35)

16 Dumbbell Step-ups (20″)

With Remaining Time: Max Burpees

Score: Burpees

Rest 3 Minutes, Repeat For 3 Total AMRAP

CrossFit Believe – CrossFit

E2MOM: Metcon (AMRAP – Reps)

Every 2 Minutes for 10 Minutes, Complete:

50 Double Unders

25 Situps

5RFT: Metcon (Time)

5 Rounds For Time:

12 Shoulder To Overhead (115/75)

9 Hang Power Cleans

6 Deadlifts

Time Cap: 10 Minutes

CrossFit Believe – CrossFit

Murph: 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

CrossFit Believe – CrossFit

Ski: 500m Ski (Time)

500m Ski

3RFT: Metcon (Time)

3 Round For Time:

Run 400m

12 Deadlifts (185/125)

21 Box Jump Overs (24/20)

CrossFit Believe – CrossFit

FSqt: Front Squat (4-4-4-4)

4×4@75%

FT: Metcon (Time)

For Time:

30 Shoulder To Overhead (95/65)

30 Pullups

20 Shoulder To Overhead

20 CTB Pullups

10 Shoulder To Overhead

10 Bar MUs

Time Cap: 12 Minutes

CrossFit Believe – CrossFit

CJ: Clean and Jerk (1-1-1-1-1)

5×1@85%

*Warm up and hit 5 near perfect reps at 85%.

AMRAP: Metcon (5 Rounds for reps)

2 Min AMRAP:

Run 200m

Max Reps – Devils Presses (50/35) w/ Remaining Time

Rest 2 Mins, Repeat For 5 Total AMRAPs.

CrossFit Believe – CrossFit

Row: Metcon (Time)

For Time w/ Partner:

Row 2015m

K&M: Metcon (Time)

10 Rounds For Time:

Alternating Rounds w/ A Partner

5 Hang Power Cleans (75/55)

17 Pushups

1 Rope Climb

Time Cap: 20 Mins

*Wear shin protection if you plan the climb the ropes.