Month: August 2019

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP:

3 Cal Row

3 Power Snatches (95/65)

3 Overhead Squats

30 Double Unders

*Increase Cals/PS/OHS By 3 Reps Each Round

CrossFit Believe – Competitors Class

OTC: One Ton Challenge (Weight)

Snatch 1RM

Clean 1RM

Jerk 1RM

Deadlift 1RM

Back Squat 1RM

Bench Press 1RM

Score: Total Of All 6 Lifts

CrossFit Believe – CrossFit

6RFT: Metcon (Time)

6 Rounds For Time:

Run 200m

*Clean & Jerks

1 Rope Climb (15)

Rd1: 6 Reps @ (95/65)

Rd2: 5 Reps @ (115/75)

Rd3: 4 Reps @ (135/95

Rd4: 3 Reps @ (155/105)

Rd5: 2 Reps @ (175/115)

Rd6: 1 Rep @ (195/125)

Time Cap: 20 Minutes

CrossFit Believe – CrossFit

PRTNR: Metcon (Time)

For Time w/ Partner & Weight Vest:

12 Alt Rounds w/ Partner:

6 DB Snatches (53/35)

8 DB Pushups

12 Air Squats

Right into,

12 Alt Rounds w/ Partner

45 Second Wall Sit

12 Walking Lunges

Right into,

60 Burpees Over Partner

Time Cap: 30 Minutes

*Both partners must wear a weight vest and complete all movements as prescribed to be Rx.

CrossFit Believe – CrossFit

Announcement

Please be on time to class. The warmup/briefing will be relatively quick. Thanks.

5RFT: Metcon (Time)

George’s Birthday Massacre

5 Rounds For Time:

8 Deadlifts (135/95)(Rx+ 185/125)

6 Hang Power Cleans

4 Front Squats

2 Shoulder To Overhead

20ft Handstand Walks

40 Double Unders

20ft Handstand Walks

Time Cap: 20 Minutes

*Rest 4 Minutes*

Every 4 Minutes For 16 Minutes

200m Run

5 Burpees Over Barbell

3 Ring Muscle Ups

1 Squat Clean (185/125) (Rx+ Squat Snatch)

E4MOM: Metcon (4 Rounds for time)

RowBp: Metcon (Time)

Post WOD – Bonus Workout:

15-12-9

Row Calories

Burpees Over Rower

CrossFit Believe – Competitors Class

Bike: Metcon (AMRAP – Reps)

Bike

CrossFit Believe – CrossFit

Squat: Back Squat (2-2-2-2-2)

5×2@75%

FT: Metcon (Time)

For Time:

Run 10 Laps (2000m)

50 Burpee Toes To Bar

*Partition workout as you wish.

Time Cap: 17 Minutes

CrossFit Believe – CrossFit

Hero: Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
Time Cap: 30 Mins

CrossFit Believe – CrossFit

Bryce: Metcon (Time)

Bryce’s Birthday Beatdown

3 Rounds For Time:

22 KB Swings (53/35)

22 Situps

22 Goblet Squats

22 Air Squats

22 KB Stepups (20″, KB On Shoulder/Hang)

22 Box Jump Overs (20″)

Time Cap: 22 Minutes

CrossFit Believe – CrossFit

8RFT: Metcon (Time)

8 Rounds for Time:

5 Hand Release Burpees

7 Deadlifts (185/125)

35 Double Unders

Time Cap: 21 Minutes