Saturday

CrossFit Believe – CrossFit

Gymnastics

Spend 10-15 Minutes Working On Pullups/Muscle Ups

FT:: Metcon (Time)

For Time:

Run 600m

30 DB Snatches

6 Bar MUs (Ring Rx+)

Run 400m

20 DB Snatches

4 Bar MUs (Ring Rx+)

Run 200m

10 DB Snatches

2 Bar MUs (Ring Rx+)

Time Cap: 16 Mins

Jose’s Birthday Beatdown

CrossFit Believe – CrossFit

Jose: Metcon (Time)

Jose’s Birthday Beatdown

45 Rounds For Time w/ Partner:

5 Deadlifts (115/75)

3 Hang Power Cleans

1 Shoulder To Overhead

Then, 45 Calories Row/Bike/Ski

Time Cap: 25 Minutes

Med Balls

CrossFit Believe – CrossFit

Balls: Metcon (Time)

For Time:

Run 800m (Out & Back)

50 Med Ball Squats (20/14)

40 Med Ball Lunges

30 Med Ball Situps

20 Med Ball Russian Twists

10 Med Ball Push Presses

Run 400m w/ Med Ball

*5 Burpee Penalty For Putting The Med Ball Down Anytime After The 800m Run.

Time Cap: 20 Mins

Hump day

CrossFit Believe – CrossFit

PRTNR: Metcon (Time)

For Time w/ Partner:

40-30-20-10

Power Snatches (115/75)

Toes To Bar

Time Cap: 22 Minutes

*Non-working partner holds dead hang from rig during ttb.

Tuesday

CrossFit Believe – CrossFit

FT: Metcon (Time)

For Time:

25 Burpees

Then, 4 Rounds:

Run 200m

15 KB Swings (53/35)

Then, 4 Rounds:

Run 200m

15 Wallballs (20/14)

Then, 25 Burpees

Time Cap: 20 Mins

Matt Shell’s Birthday Beatdown

CrossFit Believe – CrossFit

Matt: Metcon (Time)

Matt Shell’s Birthday Beatdown

18 Min Running Clock:

For Time

35 Clean and Jerks (155/105)

Then, For Reps

Clean and Jerks (95/65)

Every 3 Minutes & At Start, Complete:

8 Pullups

16 Box Jump Overs (24/20)

35 Double Unders

Time Cap: 18 Minutes

As soon as you finish the 35 Clean and Jerks, shed the weight to 95/65 and continue the workout.

2 Scores:

– First Score: Time to Complete 35 Reps at 155/105.

– Second Score: Total Reps at 96/65

Shell: Metcon (AMRAP – Reps)

Sunday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP:

8 DB Power Cleans (50s/35s)

25ft Front Rack DB Lunge

8 Handstand Pushups

25ft DB Farmers Carry

8 Burpees

Lunge & Farmers Carry = 1 Rep Per 5ft

Saturday

CrossFit Believe – CrossFit

FT: Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Shoulder To Overhead (95/65)

Pullups

Right into,

10-9-8-7-6-5-4-3-2-1

Front Squats (95/65)

*15 Double Unders After Each Set

Time Cap: 20 Minutes

Jill’s Farewell WOD

CrossFit Believe – CrossFit

Jill: Metcon (Time)

Jill’s Farewell WOD:

For Time w/ Partner:

400M Run (alt. laps) or 500M Row (alt. every 250)

100 Burpee Box Overs (Step Over Okay)

400M Run (alt. laps) or 500M Row (alt. every 250)

100 Deadlifts (135/95)

400M Run (alt. laps) or 500M Row (alt. every 250)

100 Situps

400M Run (alt. laps) or 500M Row (alt. every 250)

Time Cap: 23 Minutes

*Only 1 Person Works At A Time, except run or row

*Partner 1 can start work as soon as they are done running or rowing, they do not have to wait for their partner to finish their portion.

Thursday

CrossFit Believe – CrossFit

3RFT: Metcon (Time)

20 Min Running Clock:

3 Rounds For Time:

Run 200m

Then, 9-6-3

Hang Power Cleans (95/65)

Handstand Pushups

Time Cap: 12 Minutes

*Establish 1RM Clean w/ Remaining Time

Clean: Clean (1RM)