Month: December 2019

CrossFit Believe – CrossFit

Hero: Metcon (Time)

30 Alt Rounds w/ Partner:

10 Wallballs (20/14)

6 Handstand Pushups

2 Cleans, Anyhow (225/155)

Time Cap: 40 Minutes

CrossFit Believe – CrossFit

BSQT: Back Squat (1RM)

Build To Maximum

10>1: Metcon (Time)

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

Hang Power Snatches (95/65)

Pullups

Box Jump Overs (24/20)

Time Cap: 12 Minutes

CrossFit Believe – CrossFit

5Min1: Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

30 Double Unders

30 Situps

(x2 Single Unders)

Right into,

10Min: Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

15 Thrusters (95/65)

15 Bar Facing Burpees

Right into,

5Min2: Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

30 Double Unders

30 Situps

(x2 Single Unders)

CrossFit Believe – CrossFit

4rft: Metcon (Time)

4 Rounds for Time

500M Row

15 Burpees Over Sandbag

10 Sandbag Squats (70/50)

5 Sandbag Cleans

Time Cap: 22 Min

CrossFit Believe – CrossFit

PRTNR: Metcon (Time)

For Time w/ Partner:

30 Clean & Jerks (135/95)

Row 1000m

9 Rope Climbs (15ft)

20 Snatches (135/95)

Row 800m

6 Rope Climbs

10 Squat Clean Thrusters (135/95)

Row 600m

3 Rope Climbs

Time Cap: 25 Minutes

CrossFit Believe – CrossFit

BHNRY: Metcon (AMRAP – Rounds and Reps)

Brian’s Birthday Beatdown

20 Min AMRAP:

12 Pushups

27 Box Jump Overs (24/20)

12 Strict Pullups

27 Air Squats

Rx+:

20 Min AMRAP:

12 Handstand Pushups

27 Box Jump Overs (30/24)

12 Strict Pullups

27 Goblet Squats (35/26)

CrossFit Believe – CrossFit

E4MOM: Metcon (5 Rounds for time)

Every 4 Minutes For 20 Minutes, Complete:

40 Double Unders

20 Wallballs (20/14)

10 Hang Squat Cleans (115/75)

CrossFit Believe – CrossFit

12DOC: Metcon (Time)

12 Days Of Christmas WOD:

1 Muscle Up

2 Shoulder To Overhead (95/65)

3 Front Squats

4 Hang Power Cleans

5 Deadlifts

6 Pistols

7 Box Jump Overs (24/20)

8 KB Goblet Squats (53/35)

9 KB Swings

10 DB Snatches (50/35)

11 Wallballs (20/14)

12 Ounces Of Beer or Burpees Over Bar
The WOD is designed to be completed just like the song.

Round 1: 1 Muscle Up

Round 2: 2 STOH – 1 Muscle Up

Round 3: 3 Front Squats – 2 STOH – 1 Muscle Up

…Continue This Pattern…

CrossFit Believe – CrossFit

Announcement

*Please wear an ugly Christmas sweater if you have one. You don’t have to workout in it. 🙂

*I’ll bring printed copies of this workout for each one of you to have/use during the workout.

12DOC: Metcon (Time)

12 Days of Christmas WOD:

1 50m Run

2 Wall Walks

3 Chest To Bar Pullups

4 Box Jump Overs (24/20)

5 Toes To Bar

6 Med. Ball Situps

7 Handstand Pushups

8 Burpees

9 Med. Ball Lunges

10 Med. Ball Stepups (24/20)

11 Wallballs (20/14)

12 Calories Row/Bike/Ski

—————————————————————————-
The WOD is designed to be completed just like the song.

Round 12: 12 Calories + 11 Wallballs + 10 Med. Ball Stepups + 9 Med. Ball Lunges + 8 Burpees + 7 Handstand Pushups + 6 Med. Ball Situps + 5 Toes To Bar + 4 Box Jump Overs + 3 Chest To Bar Pullups + 2 Wall Walks + 1 50m Run

CrossFit Believe – CrossFit

14.4: CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups