Tuesday

CrossFit Believe – CrossFit

Riggs: Metcon (AMRAP – Rounds and Reps)

Jeramy’s Birthday Beatdown

25 Min AMRAP

7 Sandbag Cleans (100/70)

9 Cal Row/Bike/Ski

19 Deadlifts (205/145)

7 Sandbag Cleans (100/70)

9 Cal Row/Bike/Ski

19 Back Squats (205/145)

Flow:

P1: 7 Sandbags + 9 Calories

P1&2: 19 Deadlifts

P2: 7 Sandbags + 9 Calories

P1&2: 19 Back Squats

*2 Barbells – Back Squats From Rack

Monday

CrossFit Believe – CrossFit

4RFT: Metcon (Time)

4 Rounds For Time:

4 Clean & Jerks (155/105)

16 Wallballs

4 Front Squats (155/105)

16 Pullups

Run 400m

Time Cap: 20 Minutes

Sunday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP:

40 Jump Ropes

20 DB Snatches

FT:: Metcon (Time)

For Time:

Run 400m

21 Sandbag Back Squats (70/50)

21 Jumping Pullups

15 Sandbag Back Squats

15 Ring Rows

9 Sandbag Back Squats

9 Burpee Jumping Pullups

Run 400m w/ Sandbag

Time Cap: 10 Minutes

E5MOM

CrossFit Believe – CrossFit

E5MOM: Metcon (4 Rounds for time)

Every 5 Minutes For 20 Minutes, Complete:

50 Double Unders

30 Wallballs (20/14)

10 Burpees

TGIF

CrossFit Believe – CrossFit

TGIF: Metcon (Time)

12 Alternating Rounds w/ A Partner:

10 Shoulder to Overhead (135/95)

10 Front Squats

10 Cals Row/Bike/Ski

Time Cap: 22 Mins

*Machine must be reset to zero each round.

The Seven + “Loredo”

CrossFit Believe – CrossFit

July4: Metcon (Time)

With a partner, complete both Hero WODs back to back. There is NO rest between WODs and you can partition the work between partners as you wish. There is a 60 minute overall time cap.

“The Seven”

7 Rounds:

7 Handstand push-ups

7 Thusters (135/95)

7 Knees To Elbows

7 Deadlifts (245/160)

7 Burpees

7 Kettlebell Swings (70/53)

7 Pull Ups

*A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Then, right into:

“Loredo”

6 Rounds:

24 Squats

24 Push-ups

24 Walking Lunges

Run 400m (Alt Laps w/ Partner)

*U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.


Wednesday

CrossFit Believe – CrossFit

PRTNR: Metcon (Time)

For Time w/ Partner:

Run 800m (Alternating Laps)

80 DB Snatches (50/35)

40 DB Step Ups (20)

Run 400m (Alternating Laps)

40 DB Snatches

20 DB Step Ups

Run 200m (Together)

20 DB Snatches

10 DB Step Ups

Time Cap: 25 Minutes

Row Distances: 1000m-500m-250m

*DB Step Ups Are 2 DBs In The Hang Position.

Tuesday

CrossFit Believe – CrossFit

BSQT: Back Squat (3-2-1-3-2-1-3-2-1)

3@70%

2@75%

1@80%

3@75%

2@80%

1@85%

3@80%

2@85%

1@90%

10RFT: Metcon (Time)

10 Rounds For Time:

4 Deadlifts (225/155)

4 Burpees Over Barbell

*25 Situps After Rounds 5 and 10

Time Cap: 10 Minutes