Veterans Day Hero WOD

CrossFit Believe – CrossFit


ZTell: Zachary Tellier (Time)

Hero WOD “Zachary Tellier”

For Time:

10 Burpees

10 Burpees

25 Push-Ups

10 Burpees

25 Push-Ups

50 Lunges

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

150 Air Squats

Time Cap: 30 Mins

Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan.

Sunday

CrossFit Believe – CrossFit

4rft: Metcon (Time)

4 Rounds for Time:

250M Row

15 Deadlifts (185/125)

10 Burpees Over Bar

Rest 2 Minutes Between Rounds

Overall Time Cap: 22 Minutes

Saturday

CrossFit Believe – CrossFit

CJ: Clean and Jerk (5×1)

5 Perfect Reps @85%

10RFT: Metcon (Time)

10 Rounds For Time:

3 Clean & Jerks (135/95)

1 Rope Climb

Time Cap: 15 Minutes

TGIF

CrossFit Believe – CrossFit

20.5: Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.
If you’re not in the open, you’ll have the option to ski or bike the 80 calories.

Open athletes will have priority over pull-up and muscle up spots.

Thursday

CrossFit Believe – CrossFit

Announcement

Bench or Squat

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

5×2@80%

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

5×2@80%

FT:: Metcon (Time)

For Time

10 Shoulder To Overhead (95/65)

20 Hand Release Pushups

15 Handstand Pushups

20 Shoulder To Overhead (95/65)

15 Hand Release Pushups

10 Handstand Pushups

30 Shoulder To Overhead (95/65)

10 Hand Release Pushups

5 Handstand Pushups

Time Cap: 12 Minutes

WVW

CrossFit Believe – CrossFit

WVW: Metcon (AMRAP – Rounds and Reps)

22 Min AMRAP w/ Partner

Run 800M (Alternating Laps)

40 Synchro Squats

40 Box Jump Overs (24/20)

40 Synchro DB Snatches (50/35)

Rx: Must Be Teams Of 2 & BOTH Athletes Must Wear A Weight Vest.

Laps = 1 Rep Per Lap

Dillon’s Birthday Massacre

CrossFit Believe – CrossFit


DBBD: Metcon (Time)

Dillon’s Birthday Massacre:

21-15-9

Hang Squat Cleans (135/95)

Chest To Bar Pullups

Burpees Over Barbell

3 Min Rest

9-15-21

Hang Squat Cleans (95/65)

Pullups

Burpees Over Barbell

Cash Out: 31 Thrusters (45/33)

*DO NOT DROP AN EMPTY BARBELL – PLEASE CONTROL IT ALL THE WAY TO THE GROUND

Time Cap: 25 Minutes

AMRAP

CrossFit Believe – CrossFit

Announcement

AMRAP or 20.4

AMRAP: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

2 Wall Walks

4 Deadlift (225/155)

8 Wallballs (20/14)

16 Double Unders

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Sunday

CrossFit Believe – CrossFit

Ft: Metcon (Time)

For Time:

Cash In: 50 Burpees

30-20-10

DB Hang Clean and Jerks (50/35)

DB Overhead Lunges

Cash Out: 50 Burpees

Saturday

CrossFit Believe – CrossFit

Squat: Back Squat (5-3-1-5-3-1)

5@65%

3@75%

1@85%

5@75%

3@85%

1@95%

8RFT: Metcon (Time)

8 Rounds For Time:

8 Shoulder To Overhead (95/65)

6 Pullups

4 Burpees Over Barbell

Time Cap: 12 Minutes