Month: April 2020

CrossFit Believe – CrossFit

FT: Metcon (Time)

WOD Briefing:

https://youtu.be/TV1nNEfeAWs

‪5:30am Live CFB Class w/ Ashleigh

https://us04web.zoom.us/j/7936252221

Password: believe

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Warm Up:

1 Min Samson Stretch

1 Min Pigeon Stretch

1 Min Child’s Pose

1 Min Upward Dog

15 Jumping Jacks

10 Toe Touch To Overhead Reach

10 Squats

10 Pushups

10 Situps

Then, w/ Empty Barbell or DB

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Presses

5 Push Presses

5 Thrusters

Then, Warm Up Thruster

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For Time: (Rx+)

75 Thrusters (95/65)

*8 Burpees Over Barbell Each Time You Break

*A break is anything not in the front rack or overhead. If the barbell is taken to the hang position, back rack or ground you must complete 8 burpees over the barbell.

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For Time: (Rx)

100 DB Thrusters (50/35)

*8 Burpees Over DB Each Time You Break

*A break is anything not on the shoulder or overhead. If the DB is taken to the hang position, ground or changes hands you must complete 8 burpees over the DB.

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For Time:

75 Thrusters (Any Weight) or 100 DB Thrusters (Any Weight)

*8 Burpees Over Barbell/DB Each Time You Break. (Step Over Is Okay)

*Read the previous 2 versions for things that are classified as a break.

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CrossFit Believe – CrossFit

SADP: Metcon (Time)

WOD Briefing:

https://youtu.be/LpeNFcJQ7nw

‪4:30pm Live KIDS Class w/ Lindsey:‬

‪https://us04web.zoom.us/j/7147299327

Password: believe

7:00pm Reopening Q&A w/ Alan:

https://us04web.zoom.us/j/7147299327

Password: believe

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Warm Up:

Run/Walk 400m

3 Rounds:

10 Lunges w/ Elbow Touch On Ground

10 Inch Worms/Walk Outs

1 Min Overhead DB Static Hold (30 Secs Each Side)

Then, Practice/Warm Up Devils Presses

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For Time: (Rx+)

21-18-15-12-9-6-3

Single Arm Devils Presses (50/35)

Run 200m Between Each Set (Approx 1 Min)

*Workout starts with 21 devils presses and ends with 3 devils presses. You only run between the sets, no run after the 3.

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For Time: (Rx)

21-18-15-12-9-6-3

Single Arm Devils Presses (Any Weight)

Run 200m Between Each Set (Approx 1 Min)

*Workout starts with 21 devils presses and ends with 3 devils presses. You only run between the sets, no run after the 3.

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For Time:

21-18-15-12-9-6-3

Burpees (Scale To Box/Couch/Bench If Needed)

Run 200m Between Each Set (Approx 1 Min)

*Workout starts with 21 devils presses and ends with 3 devils presses. You only run between the sets, no run after the 3.

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4:30pm CrossFit Kids Class:

Every Minutes On The Minute For 10 Minutes, Complete:

3 Burpees

6 Russian Twists

9 Air Squats

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CrossFit Believe – CrossFit

30RFT: Metcon (Time)

WOD Briefing:

https://youtu.be/8Sr6VYVI2f0

‪12:00pm Live CFB Class w/ Lauren:‬

‪https://us04web.zoom.us/j/4719562046‬

‪Password: believe

7:00pm Reopening Q&A w/ Alan:

https://us04web.zoom.us/j/7147299327

Password: believe

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Warm Up:

15 Jumping Jacks

10 Toe Touch To Overhead Reach

10 Calf Raises

10 Air Squats

10 Pushups

10 Box Step Ups

Then, 2 Rounds:

8 Wallballs

8 Box Jump Overs

Then, w/ Empty Bar:

5 Deadlifts

5 Hang Power Cleans

5 Strict Presses

5 Push Presses

5 Hang Clean & Jerks

Then, Warm Up Clean & Jerk

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30 Rounds For Time: (Rx+)

5 Wallballs (20/14)

3 Box Jump Overs (24/20)

1 Clean & Jerk (185/125)

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30 Rounds For Time: (Rx)

5 Wallballs (Any Weight)

3 Box Jump Overs (24/20)

1 Clean & Jerk (135/95)

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30 Rounds For Time:

5 Wallballs (Any Weight) or KB/DB Goblet Squat

3 Box Overs (Any Height – No Jump Required)

1 Clean & Jerk (Any Weight) or 2 DB/KB Snatches

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CrossFit Believe – CrossFit

FT: Metcon (Time)

WOD Briefing:

https://youtu.be/C3znWF9eZqA

5:30am Live CFB Class w/ Ashleigh

https://us04web.zoom.us/j/5678578329

Password: believe

3:30pm Live CFB Class w/ Ashley K:

https://us04web.zoom.us/j/5592235713

Password: believe

4:30pm Live KIDS Class w/ Lindsey:

https://us04web.zoom.us/j/7147299327

Password: believe

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Warm Up:

15 Jumping Jacks

10 Toe Touch To Overhead Reach

10 Calf Raises

5 Inch Worms/Walk Outs

Then, 2 Rounds,

5 Air Squats

5 Jumping Squats

10 Pushups

5 Kick Ups To Support

Then,

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Hang Squat Cleans

Then, Warm Up Handstand Pushups

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For Time: (Rx+)

15-12-9-12-15

Hang Squat Cleans (95/65)

Handstand Pushups (Abmat/Mat)

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For Time: (Rx)

15-12-9-12-15

Hang Power Cleans (95/65)

Handstand Pushups (Abmat/Mat)

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For Time:

15-12-9-12-15

Hang Squat/Power Cleans (Any Weight) or DB Hang Squat/Power Cleans (Any Weight)

Hand Release Pushups

*If you only have a single DB, you need to double the reps. The set of 15 would be 15 on each arm, so 30 total)

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CrossFit Believe – CrossFit

5RFT: Metcon (Time)

*Check your emails for information on equipment returns and our restricted reopening on May 4th.

WOD Briefing:

https://youtu.be/7FgjCkFWEbY

‪12:00pm Live CFB Class w/ Lauren:‬

‪https://us04web.zoom.us/j/4719562046‬

‪Password: believe‬

‪5:30pm Live CFB Class w/ Alan

‪https://us04web.zoom.us/j/7147299327‬

‪Password: believe‬

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Warm Up:

100m Run/Walk

15 Jumping Jacks

10 Toe Touch To Overhead Reach w/ Calf Raise

10 Single Leg Toe Touches

20 Lateral Line Hops

Then, 2 Rounds:

50m Run

15 Jump Ropes

8 KB Swings

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5 Rounds For Time: (Rx+)

30 Double Unders

15 KB Swings (53/35)

30 Double Unders

200m Run (Approx 1 Min)

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5 Rounds For Time: (Rx)

30 Double Unders

15 KB Swings (Any Weight)

30 Double Unders

200m Run (Approx 1 Min)

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5 Rounds For Time:

30 Jump Ropes

15 KB/DB Swings (Any Weight)

30 Jump Ropes

200m Run/Walk (Approx 1 Min)

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CrossFit Believe – CrossFit

E6MOM: Metcon (3 Rounds for time)

WOD Briefing:

https://youtu.be/27ONKzj9lU8

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Warm Up:

15 Jumping Jacks

10 Toe Touch To Overhead Reach w/ Calf Raise

10 Single Leg Toe Touches

10 Stationary Lunges

10 Cossack Squats (Side Lunges)

Then,

10 Squats

10 Pushups

10 Situps

Then,

10 Wallballs

5 Burpees

10 Situps

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Every 6 Minutes For 18 Minutes, Complete: (Rx+)

10 Burpees

20 Wallballs (20/14)

30 Butterfly Situps

20 Wallballs

10 Burpees

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Every 6 Minutes For 18 Minutes, Complete: (Rx)

10 Burpees

20 Wallballs (Any Weight)

30 Butterfly Situps

20 Wallballs

10 Burpees

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Every 6 Minutes For 18 Minutes, Complete:

10 Burpees (Scale To Box/Couch/Chair)

20 Wallballs (Any Weight) or Air Squats

30 Butterfly Situps

20 Wallballs (Any Weight) or Air Squats

10 Burpees (Scale To Box/Couch/Chair)

*You may also scale the reps down a bit to better fit your abilities and allow more rest.

For example: 5-15-20-15-5 would also be a good scaled rep scheme for this workout.

CrossFit Believe – CrossFit

AMRAP: Metcon (3 Rounds for reps)

Warm Up:

15 Jumping Jacks

10 Toe Touch To Overhead Reach

20 Line Hops

20 High Knees To Place

Then, 2 Rounds,

10 Squats

10 Pushups

10 Step Ups/Box Jumps

Then,

5 Strict Presses

5 Push Presses

5 Push Jerks

Then, Warm Up Shoulder To Overhead

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Rx+

3 Min AMRAP:

8 Shoulder To Overhead (135/95)

12 Box Jump Overs (24/20)

Rest 2 Mins

3 Min AMRAP:

8 Shoulder To Overhead (135/95)

16 Box Jump Overs (24/20)

Rest 2 Mins

3 Min AMRAP:

8 Shoulder To Overhead (135/95)

20 Box Jump Overs

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Rx

3 Min AMRAP:

8 Shoulder To Overhead (95/65

12 Box Jump Overs (24/20)

Rest 2 Mins

3 Min AMRAP:

8 Shoulder To Overhead (95/65)

16 Box Jump Overs (24/20)

Rest 2 Mins

3 Min AMRAP:

8 Shoulder To Overhead (95/65)

20 Box Jump Overs (24/20)

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3 Min AMRAP:

8 Shoulder To Overhead (Any Weight/KB/DB)

12 Box Overs (No Jump Required)

Rest 2 Mins

3 Min AMRAP:

8 Shoulder To Overhead (Any Weight/KB/DB)

16 Box Overs (No Jump Required)

Rest 2 Mins

8 Shoulder To Overhead (Any Weight/KB/DB)

20 Box Overs (No Jump Required)

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CrossFit Believe – CrossFit

FT: Metcon (Time)

WOD Briefing:

https://youtu.be/tPIyk7j6D64

5:30am Live CFB Class w/ Ashleigh

https://us04web.zoom.us/j/5678578329

Password: believe

12:00pm Live CFB Class w/ Lindsey:

https://us04web.zoom.us/j/7147299327

Password: believe

7:00pm – CFB CrossFit Trivia Night

https://us04web.zoom.us/j/9136603900

Password: believe

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Warm Up:

15 Jumping Jacks

10 Toe Touch To Overhead Reach

10 Single Leg Toe Touches (5/side)

10 Lunges

10 Empty Bar/PVC Good Mornings

10 Air Squats

10 Med Ball Front Squats

10 Empty Bar Deadlifts

5 Empty Bar Strict Presses

5 Empty Bar Push Presses

Then, Warm Up Deadlift

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For Time: (Rx+)

42-30-18 Med. Ball Front Squats (20/14)

21-15-9 Deadlifts (225/155)

*Med. Ball Front Squats = Your med ball should be held high like you’d hold it for wallballs, NOT bear hug squats.

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For Time: (Rx)

42-30-18 Med. Ball Front Squats (Any Weight)

21-15-9 Deadlifts (65%)

*Med. Ball Front Squats = Your med ball should be held high like you’d hold it for wallballs, NOT bear hug squats.

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For Time:

42-30-18 Med. Ball Front Squats/Goblet Squats/Air Squats

21-15-9 Deadlifts/KB Deadlifts/Object Deadlifts

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

WOD Briefing:

https://youtu.be/g80VjdiZg2o

5:30am Live CFB Class w/ Aric

https://us04web.zoom.us/j/5678578329

Password: believe

12:00pm Live CFB Class w/ Lauren

https://us04web.zoom.us/j/4719562046

Password: believe

4:30pm Live KIDS Class w/ Lindsey:

https://us04web.zoom.us/j/7147299327

Password: believe

Friday April 24th 7:00pm – CFB CrossFit Trivia Night – Live on Zoom

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Warm Up:

40ft Run

10 Deadlifts

40ft Run

10 Hang Power Cleans

40ft Run

5 Strict Presses

5 Push Presses

5 Push Jerks

40ft Run

5 Hang Clean & Jerks

Then, Build C&J To WOD Weight.


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15 Min. AMRAP: (Rx+)

2 Clean & Jerks (155/105)

1 Shuttle Run (20ft Down – 20ft Back)

4 Clean & Jerks

2 Shuttle Runs

6 Clean & Jerks

3 Shuttle Runs

…continue pattern until time expires. (+2CJs & + 1 Shuttle Run / Each Round)

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15 Min. AMRAP: (Rx)

2 Clean & Jerks (95/65)

1 Shuttle Run (20ft Down – 20ft Back)

4 Clean & Jerks

2 Shuttle Runs

6 Clean & Jerks

3 Shuttle Runs

…continue pattern until time expires. (+2CJs & + 1 Shuttle Run / Each Round)

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15 Min. AMRAP:

2 Clean & Jerks (Any Weight)

1 Shuttle Run (20ft Down – 20ft Back)

4 Clean & Jerks

2 Shuttle Runs

6 Clean & Jerks

3 Shuttle Runs

…continue pattern until time expires. (+2CJs & + 1 Shuttle Run / Each Round)

*If you don’t have a barbell, perform x2 reps of DB snatches.

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4:30pm KIDS CrossFit Class:

10 Min. AMRAP:

2 DB Snatches

1 Shuttle Run (20ft Down – 20ft Back)

4 DB Snatches

2 Shuttle Runs

6 DB Snatches

3 Shuttle Runs

…continue pattern until time expires. (+2DBSN & + 1 Shuttle Run / Each Round)

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KIDS: Metcon (AMRAP – Rounds and Reps)

CrossFit Believe – CrossFit

100s: Metcon (Time)

WOD Briefing:

https://youtu.be/u5zRacM1jy8

‪12:00pm Live CFB Class w/ Lauren:‬

‪https://us04web.zoom.us/j/4719562046‬

‪Password: believe‬

‪5:30pm Live CFB Class w/ Lindsey‬

‪https://us04web.zoom.us/j/7147299327‬

‪Password: believe‬

‪Friday April 24th 7:00pm – CFB CrossFit Trivia Night – Live on Zoom‬

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Warm Up:

1 Min – Samson Stretch (30 Sec/Side)

1 Min – Lizard Stretch (30 Sec/Side)

1 Min – Pigeon Stretch (30 Sec/Side)

30 Sec – Childs Pose

10 Jumping Jacks

10 Toe Touch To Overhead Reach

Then, Complete Approx 8-10 Reps Of Each Movement In The Workout.


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For Time w/ Vest: (Rx+)

100 Air Squats

100 Chest To Ground Pushups

100 KB Swings (53/35)

100 Jumping Lunges

100 Situps

100 Box Jump Overs (24/20)

*Partition As Needed – Any Rep Scheme – Any Order

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For Time: (Rx)

100 Air Squats

100 Chest To Ground Pushups

100 KB Swings (53/35)

100 Jumping Lunges

100 Situps

100 Box Jump Overs (24/20)

*Partition As Needed – Any Rep Scheme – Any Order

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For Time:

100 Air Squats

100 Chest To Ground Pushups (Knees, If Needed)

100 KB Swings (Any Weight)

100 Stationary Lunges

100 Situps

100 Box Overs (Any Height, No Jump Required)

*Partition As Needed – Any Rep Scheme – Any Order

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