Tuesday

CrossFit Believe – CrossFit

EMOM: Metcon (Weight)

WOD Briefing:

https://youtu.be/H4kPkLhS49s

5:30am Live CFB Class w/ Ashleigh

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

Password: believe

12:00pm 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

5:30pm Live CFB Class w/ Alan

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:

Run/Walk 100m

10 Jumping Jacks

10 Toe Touch To Overhead Reach

30 Sec Wall Sit

15 Air Squats

30 Sec Plank Hold

15 Pushups

Then,

15 KB Swings

Or

5 Single Arm Devils Presses

Or

Warm Up To Clean Starting Weight


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Every Minutes On The Minute For 16 Minutes, Complete: (Rx+)

Odd: 40 Sec. Plank Hold or Wall Sit

Even: 3 Power Cleans

*You pick your own weight for this workout. You can raise the weight each minute or stay the same throughout. Your score is total weight moved.

24 Reps@105#

Score = 2520#

Or

3@85#

3@95#

3@105#

3@115#

3@125#

3@135#

3@145#

3@155#

Score = 2880#

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Every Minutes On The Minute For 16 Minutes, Complete: (Rx)

Odd: 40 Sec. Plank Hold or Wall Sit

Even: 8 Alt. Single Arm Devils Presses

Score: 64 Reps x Weight Used

Example: 64 x 35#DB = 2240#

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Every Minutes On The Minute For 16 Minutes, Complete:

Odd: 40 Sec. Plank Hold or Wall Sit

Even: 20 KB Swings

Score: 160 Reps x Weight Used

Example: 160 x 35#KB = 5600#

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