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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Monday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

WOD Briefing:

https://youtu.be/t2FP-z4z1C0

7:00pm Live CFB “Ask A Coach Anything” w/ Coach Alan

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

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

——————————————————

Warm Up:

Run/Walk 100m

10 Jumping Jacks

10 Toe Touch To Overhead Reach

10 Calf Raises

20 Lateral Ski Jumps

20 Jump Ropes

Then 3 Rounds:

10 Lunges

5 Pushups

10ft Handstand Walk or 20ft Bear Crawl


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45 Min AMRAP: (Rx+)

Run/Walk 400m (Approx 2-2.5 Mins)

100 Jump Ropes (Singles or Doubles)

20 Walking Lunges

20ft Handstand Walk or 40ft Bear Crawl

20 Hand Release Pushups

——————————————————-

30 Min AMRAP: (Rx)

Run/Walk 400m (Approx 2-2.5 Mins)

100 Jump Ropes (Singles or Doubles)

20 Walking Lunges

20ft Handstand Walk or 40ft Bear Crawl

20 Hand Release Pushups

——————————————————-

15 Min AMRAP:

Run/Walk 400m (Approx 2-2.5 Mins)

100 Jump Ropes (Singles or Doubles)

20 Walking Lunges

20ft Handstand Walk or 40ft Bear Crawl

20 Hand Release Pushups

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Sunday

CrossFit Believe – CrossFit

EMOM: Metcon (AMRAP – Reps)

WOD Briefing:

https://youtu.be/17fZFr0cJAc

————————————————————

Warm Up:

Run/Walk 100m

10 Jumping Jack

10 Toe Touch To Overhead Reach

30 Sec. Samson Stretch

30 Sec. Couch Stretch

10 Mountain Climbers

Then 2 Rounds:

10 Squats

10 Step Ups

5 Box Jump Overs

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Every Minute On The Minute For 20 Minutes, Complete: (Rx)

1st Min: 20 Mountain Climbers (L/R=1)

2nd Min: 18 Air Squats

3rd Min: 15 Box Jump Overs (24/20)

4th Min: Max Burpees

5th Min: Rest



Score: Total Burpees

*You must complete all the work in the other minutes to be Rx.



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Every Minute On The Minute For 20 Minutes, Complete:

1st Min: 30 Secs Mountain Climbers (L/R=1)

2nd Min 40 Secs Air Squats

3rd Min 40 Secs Box Overs (Step Up & Over Ok)

4th Min: Max Burpees (Burpee To Chair/Couch/ Box, If Needed)

5th Min: Rest



Score: Total Burpees



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Saturday

CrossFit Believe – CrossFit

SULB: Metcon (Time)

CrossFit Games WOD Briefing:

https://youtu.be/l7xoN_L_m2k

CrossFit Games Description & Scorecard:

https://games-assets.crossfit.com/CFG20%20SYLB%20Scorecard_Workout3_V5.pdf

10:15am LIVE ZOOM Kids Class w/ Lindsey

See Workout Below

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

Password: believe

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Warm Up:

30 Sec Samson Stretch (Each Side)

30 Sec Pigeon Pose

30 Sec Childs Pose

10 Jumping Jacks

10 Toe Touch To Overhead Reach

10 Cossack Squats

Then, 2 Rounds:

6 Squats

6 Pushups

6 Step Ups

Then, 2 Rounds:

5 Double DB Deadlifts

5 Single DB Strict Presses

5 Single DB Front Squats

5 Single DB Thrusters

————————————————————————

For Time: (Rx)

50 dumbbell deadlifts (50s/35s)

50 AbMat sit-ups

50 box step-ups (24/20, these are NOT overs)

50 single-arm dumbbell thrusters (50/35)

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*For photos/video of scaling options, watch the CFG WOD briefing video and view the description pdf. Both can be found above.

For Time:

50 deadlifts

50 situps

50 box step-ups (these are NOT overs)

50 single-arm thrusters

Scaling Options:

Deadlifts: lighter weight, 2 other object of same weight

Situps: anchored couch, seated knees to chest

Box Step-Ups: lower height and/or use support

Thrusters: lighter weight, squat to chair/couch/box

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10:15am KIDS Class Workout

Core Strength

+

5 Min AMRAP:

5 Burpees

10 Squats

5 Donkey Kicks

Friday

CrossFit Believe – CrossFit

TGIF: Metcon (Time)

WOD Briefing:

https://youtu.be/WCOBxTXDauc

5:30am Live CFB Class w/ Ashleigh

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

Password: believe

3:30pm Live CFB Class w/ Jose

https://us04web.zoom.us/j/5975840035

Password: believe

———————————————————

Warm Up:

30 Sec Samson Stretch (Each Side)

10 Jumping Jacks

10 Toe Touch To Overhead Reach

10 Lunges (Push Knee Forward Over Foot To Increase Ankle Range Of Motion)

10 DB/KB Strict Presses

Then, 2 Rounds:

6 Squats

6 Pushups

6 Step Up & Overs

6 Box Jump Overs

Then, Warm Up Pistols

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8 Rounds: (Rx)

8 Single Arm DB/KB Shoulder To Overhead (53/35)(50/35)

8 Burpees

Right into:

8 Rounds:

8 Pistols

8 Box Jump Overs (24/20)

————————————————————-

8 Rounds:

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

8 Burpees (Scaled To Chair/Box If Needed)

Right into:

8 Rounds:

8 Pistols (Scaled To Chair/Box or Air Squats)

8 Box Jump Overs (Any Height)

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Thursday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

WOD Briefing:

https://youtu.be/g_1DjInLQEo

8:30am Live CFB Class w/ Aric

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

Password: believe

12:00pm Live CFB Class w/ Alan

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

Password: believe

4:30pm Live KIDS Class w/ Lindsey

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

Password: believe

———————————————————

Warm Up:

30 Sec High Knees In Place

30 Sec Samson Stretch

30 Sec Pigeon Stretch

10 Jumping Jack

10 Toe Touch To Overhead Reach

10 Cossack Squats (Side Lunges)

Then, 2 Rounds:

6 Squats

6 Pushups

6 Lunges

6 Situps

Then, Warm Up Deadlift

———————————————————

14 Min AMRAP: (Rx+)

2-4-6-8-10-12…

Deadlifts (135/95)

Stationary Overhead Plate Lunges (45/25)

80ft Plate Carry

———————————————————

14 Min AMRAP: (Rx)

2-4-6-8-10-12…

KB/DB Deadlifts (53/35)(50/35)

Stationary Goblet Lunges

80ft KB/DB Carry

———————————————————

14 Min AMRAP:

2-4-6-8-10-12…

KB/DB/Med Ball/Object Deadlifts

Stationary Lunges (Weight Optional)

80ft Object Carry

———————————————————

4:30pm KIDS Workout

14 Min AMRAP:

2-4-6-8-10-12…

Single Arm Devils Press

Mountain Climbers

Hops Over Your Dumbbell

———————————————————

KIDS: Metcon (AMRAP – Rounds and Reps)

Wednesday

CrossFit Believe – CrossFit

15RFT: Metcon (Time)

WOD Briefing:

https://youtu.be/oSCbVqeKDxk

12:00pm Live CFB Class w/ Alan

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

Password: believe

3:30pm Live CFB Class w/ Lauren

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

Password: believe

———————————————————

Warm Up:

30 Sec High Knees In Place

10 Jumping Jack

10 Toe Touch To Overhead Reach

10 Lunges

10 Cossack Squats (Side Lunges)

Then 3 Rounds:

6 Squats

6 Pushups

6 Empty Bar Push Presses

3 Kick Ups To Support

Then,

10 Goblet Squats or 10 Empty Bar Front Squats

———————————————————

15 Rounds For Time: (Rx+)

8 Front Squats (95/65)

4 Handstand Pushups (Abmat)

———————————————————

15 Rounds For Time: (Rx)

8 Goblet Squats (KB 53/35)(DB 50/35)

4 Handstand Pushups (Abmat)

———————————————————

15 Rounds For Time:

8 Goblet or Air Squats

4 Hand Release Pushups or Scaled Range Of Motion Handstand Pushups

———————————————————

Tuesday

CrossFit Believe – CrossFit

6RFT: Metcon (Time)

WOD Briefing:

https://youtu.be/p32aIkbP6Pw

5:30am Live CFB Class w/ Ashleigh

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

Password: believe

4:30pm Live KIDS Class w/ Lindsey:

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

Password: believe

———————————————————

Warm Up:

Run/Walk 200m

10 Jumping Jack

10 Toe Touch To Overhead Reach

20 Wrist Circles (10 Each Direction)

20 Shoulder Circles (10 Each Direction)

20 Arm Circles (10 Each Direction)

Then 3 Rounds:

6 Squats

6 Pushups

6 Situps

6 DB Hang Clean & Jerks

———————————————————

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

10 Alt DB Hang Clean & Jerks (50/35)

15 Situps

20 Air Squats

200m Run (Approx 1 Min)

———————————————————

6 Rounds For Time: (Rx)

10 Alt DB Hang Clean & Jerks (50/35)

15 Situps

20 Air Squats

200m Run (Approx 1 Min)

———————————————————

6 Rounds For Time:

10 Alt DB Hang Clean & Jerks

15 Situps

20 Air Squats

200m Run (Approx 1 Min)

———————————————————

Monday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

WOD Briefing:

https://youtu.be/S-k_Snp6KjA

5:30pm Live CFB Class w/ Lindsey:

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

———————————————————

Warm Up:

Run/Walk 100m

10 Jumping Jack

10 Toe Touch To Overhead Reach

Then 2 Rounds:

10 Squats

10 Step Ups

5 Box Jump Overs

5 DB Snatches

Then,

5 Kickups Against Support

1 Wall Walk

5 Strict Presses

5 Push Presses

5 Push Jerks

———————————————————

16 Min AMRAP: (Rx)

10 Shoulder To Overhead (95/65)

8 Box Jump Overs (24/20)

6 Alt. KB/DB Snatches (53/35)(50/35)

4 Burpee Box Jump Overs (24/20)

2 Wall Walks

———————————————————

16 Min AMRAP:

10 Shoulder To Overhead (Any Weight – If You Use A Single KB/DB, Perform 10 Per Arm)

8 Box Overs

6 Alt. KB/DB Snatches (Any Weight)

4 Burpee Box Overs (24/20)

2 Wall Walks (Scale Range Of Motion As Needed)

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Sunday

CrossFit Believe – CrossFit

FT:: Metcon (Time)

WOD Briefing:

https://youtu.be/usiS9Q_msRE

CrossFit Games Workout Description & Score Card:

https://games-assets.crossfit.com/CFG20%20SYLB%20Scorecard_Workout2_V3.pdf

—————————————————————————

Warm Up:

Run/Walk 50m

15 Jumping Jacks

10 Toe Touch To Overhead Reach

10 Calf Raises

20 Lateral Line Hops

10 Neck Rotations Left

10 Neck Rotations Right

10 Shoulder Rotations Left

10 Shoulder Rotations Right

10 Arm Circles Forwards

10 Arm Circle Backwards

Then, 3 Rounds:

15 Jump Ropes

5 Pushups

3 Burpees

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For Time: (Rx)


100 Double Unders

21 Burpees
75 Double Unders

15 Burpees
50 Double Unders

9 Burpees

Time Cap: 15 minutes

—————————————————————————

For Time: (Scaled)


100 Single Unders

21 Burpees
75 Single Unders

15 Burpees
50 Single Unders

9 Burpees

Time Cap: 15 minutes

—————————————————————————

For Time: (Scaled Option 2)


50 Jumping Jacks

15 Burpees
35 Jumping Jacks

12 Burpees
20 Jumping Jacks

9 Burpees

Time cap: 15 minutes

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