Monday

CrossFit Believe – CrossFit

4RFT: Metcon (Time)

CLICK HERE: https://youtu.be/bEElxu4SNfo

4 Rounds For Time w/ Weight Vest: (Rx+)

Run 400M

10 Burpees

20 Pushups

30 Air Squats

4 Rounds For Time : (Rx)

Run 400M

10 Burpees

20 Pushups

30 Air Squats

4 Rounds For Time:

Run 200M

5 Burpees

10 Pushups

15 Air Squats

*Feel free to scale the workout as needed. Comment your scaled version. Post your workout video on social media and tag CrossFit Believe and use #cfbhomewod

Sunday

CrossFit Believe – CrossFit

DTish: Metcon (Time)

5 Rounds For Time: (Rx+)

15 Box Jump Overs

12 Deadlifts (155/105)

9 Hang Power Cleans

6 Shoulder to Overhead

5 Rounds For Time: (Rx)

15 Box Jump Overs

12 DB/KB Deadlifts

9 DB/KB Hang Power Cleans

6 DB/KB Shoulder To Overhead

*If using a single DB or KB, split movements as evenly as possible on each arm.

5 Rounds For Time:

15 Box Jump Overs

12 Odd Object Deadlift (Back Pack/Water Jug)

9 Odd Object Squat

6 T Pushups

If you don’t have a box, step up on a chair. If that is not possible, sub the movements with lunges.

Saturday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

15 Min. AMRAP: (Rx+)

30 Sec Wallsit

15 Front Squats (115/75)

30 Med Ball Situps

15 Min. AMRAP: (Rx)

30 Sec Wallsit

25 Goblet Squats (DB/KB)

30 Med Ball Situps

15 Min. AMRAP:

30 Sec Wallsit

50 Air Squats

30 Situps

Kids: Metcon (AMRAP – Rounds and Reps)

We will go live with this WOD on the “Zoom Cloud Meetings” app. Join us at 1015. We will send an invite via text.

Friday

CrossFit Believe – CrossFit

Home: Metcon (Time)

Wod 1: (Rx+)

30-20-10

Deadlifts (95/65)

Double Unders x2

Mountain Climbers (Left-Right=1 Rep)

Wod 2: (Rx)

30-20-10

KB Swings

Double Unders x2

Mountain Climbers (Left-Right=1 Rep)

Wod 3:

30-20-10

Weighted Step Ups

Double Unders x2

Mountain Climbers (Left-Right=1 Rep)

If you don’t have a jump rope, perform line hops with the single under rep scheme or run 200M, 100M and 50M.

Thursday

CrossFit Believe – CrossFit

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

5 Sets Of 2 @75%

AMRAP: Metcon (AMRAP – Rounds and Reps)

*CLASS SIZES WILL BE LIMITED TO 10 ATHLETES. PLEASE RESERVE YOUR SPOT ON WODIFY.

16 Min. AMRAP:

20 Single DB Power Cleans (50/35)

20 Single DB Shoulder To Overhead

20 Hanging Knee Raises

*You must split DB work evenly between right and left arm, but you don’t need to alternate hands each rep.

*DB power cleans start from between the legs in the hang position and end with the db touching the working arm’s shoulder.

HOME: Metcon (Time)

This workout is meant for those of you that can’t make it to CFB. If you or someone in your household are sick, PLEASE stay home.

For Time:

42 Jumping Lunges

21 Burpees Over Object

30 Jumping Lunges

15 Burpees Over Object

18 Jumping Lunges

9 Burpees Over Object

Wednesday

CrossFit Believe – CrossFit

5RFT: Metcon (Time)

5 Rounds For Time:

21 Walking Lunges

15 Wallballs (20/14)

9 Burpees

200m Run/250m Row or Ski

Time Cap: 20 Minutes

HOME: Metcon (Time)

This workout is meant for those of you that can’t make it to CFB. If you or someone in your household are sick, PLEASE stay home.

5 Rounds For Time:

24 Situps

100ft Object Carry

14 Overhead Squats (Broom/PVC/Plate)

Rest 2 Mins Between Rounds

Tuesday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

TONIGHT’S 4:30PM CLASS WILL BE LIMITED TO 10 ADULTS. IF DON’T AREN’T ONE OF THE FIRST 10 PEOPLE TO RESERVE A SPOT, PLEASE ATTEND A DIFFERENT CLASS TIME. -THANK YOU!

23 Minute Running Clock

10 Min AMRAP

10 Handstand Pushups

40 Double Unders

20 Overhead Squats (95/65)

Rest 5 Minutes…

For Time:

15 Handstand Pushups

60 Double Unders

30 Overhead Squats (95/65)

Time Cap: 8 Minutes

FT: Metcon (Time)

HOME: Metcon (AMRAP – Reps)

This workout is meant for those of you that can’t make it to CFB. If you or someone in your household are sick, PLEASE stay home.

19 Min Running Clock:

4 Mins: 5 Burpees + 15 Jumping Jacks

3 Mins: Shuttle Runs (25ft Out 25ft Back)

2 Mins: Step Ups (Find Something To Step Up On)

1 Min: Plank Hold

2 Mins: Step Ups (Find Something To Step Up On)

3 Mins: Shuttle Runs (25ft Out 25ft Back)

4 Mins: 5 Burpees + 15 Jumping Jacks

Plank = 1 Rep

25ft Section – Shuttle Run = 1 Rep

Monday

CrossFit Believe – CrossFit

4RFT: Metcon (Time)

4 Rounds For Time:

14 Hang Power Cleans (95/65)

28 Box Jumps Overs (24/20)

42 Situps

28 Air Squats

14 Hang Power Snatches

Time Cap: 24 Mins.

HOME: Metcon (AMRAP – Rounds and Reps)

This workout is meant for those of you that can’t make it to CFB. If you or someone in your household are sick, PLEASE stay home.

15 Min AMRAP:

10 Air Squats (Add weight if you have a KB/DB)

5 Handstand Pushups (10 Reg. Pushups)

25ft Handstand Walk (50ft Bear Crawl)

Sunday

CrossFit Believe – CrossFit

4RFT: Metcon (Time)

4 Rounds For Time:

30 Wallballs (20/14)

20 DB Squats (50/35)

10 DB Step Ups (24/20)

*Rest 2 Minutes Between Rounds

Two dumbbells will be used for this workout.

Overall Time Cap: 20 Mins

Saturday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

4 Rounds:

15 Situps

10 Shoulder To Overhead (95/65)

Then, 3 Rounds:

50ft Handstand Walk (50ft Bear Crawl)

10 Handstand Pushups

Then, 2 Rounds:

10 DB Snatches (50/35)

50ft DB Overhead Lunge

*If you finish the DB snatch/lunge portion, restart.

*HS walk and lunge portions are worth 1 rep each.