Saturday

CrossFit Believe – CrossFit

20105: Metcon (Time)

WOD Briefing:

https://youtu.be/5IsQKxYDqho

10:15am LIVE ZOOM Kids Class w/ Lindsey

See Workout Below

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

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Warm Up:

15 Jumping Jacks

10 Toes Touch To Overhead Reach

5 Walkouts

The, 2 Rounds:

10 Squats

10 Pushups

10 Situps

Then,

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Hang Squat Cleans

Then, Warm Up Power Clean + Squat Clean To WOD Weight or Warm Up & Practice KB/DB Complex

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For Time: (Rx+)

20-10-5

Clean Complex (Power Clean+Squat Clean=1 Rep) (135/95)

Front Squats

1 Min. Wall Sit

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For Time: (Rx)

20-10-5

Clean Complex (Power Clean+Squat Clean=1 Rep) (95/65)

Front Squats

1 Min. Wall Sit

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For Time:

20-10-5

Russian KB Swing + KB Hang Squat Clean (Watch Briefing) or Single Arm DB Swing + Single Arm DB Hang Squat Clean (Watch Briefing)

KB/DB Goblet Squats

1 Min. Wall Sit

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Kids Class 10:15 am

Animal Walk Fun!

Make sure you have a little space to move!

Simon Says with Bodyweight Movements

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Friday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

WOD Briefing:

https://youtu.be/2d1N6ZWJ12c

5:30am Live CFB Class w/ Ashleigh

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

3:30pm Live CFB Class w/ Lindsey:

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

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

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

———————————————————-

Warm Up:

Run/Walk 50m

15 Jumping Jacks

10 Toe Touch To Overhead Reach

10 Calf Raises

20 Lateral Line Hops

20 High Knees In Place

10 Neck Rotations Left

10 Neck Rotations Right

10 Shoulder Rotations Left

10 Shoulder Rotations Right

Then, 2 Rounds:

5 Squats

5 Jumping Squats

5 Lunges

5 Jumping Lunges

20 Jump Ropes

———————————————————-

20 Min AMRAP: (Rx)

7 Burpees

14 Jumping Lunges (Completely Vertical Body During Jump, Watch WOD Briefing)

21 Lateral Jumps Over A DB

28 Double Unders



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20 Min AMRAP:

7 Burpees (Scale To Burpee w/ Hands On Box If Needed)

14 Walking Lunges (Scale Range Of Motion If Needed)

21 Lateral Jumps Over Line

48 Single Unders



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Thursday

CrossFit Believe – CrossFit

E2MOM: Metcon (10 Rounds for time)

WOD Briefing:

https://youtu.be/IwnA6gqNCqY

8:30am 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

5:30pm Live CFB Class w/ Lindsey:

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

Password: believe

————————————————————-

Warm Up:

Run/Walk 100m

10 Jumping Jack

10 Toe Touch To Overhead Reach

Then 2 Rounds:

10 Squats

10 Pushups

10 Situps

Then,

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Hang Squat Cleans

*Build Clean To Workout Weight

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Every 2 Minutes For 20 Minutes (10 Rounds), Complete: (Rx+)

10 Alt. Leg V-Ups

10 Russian DB/KB Swings (50/35)(53/35)

1 Squat Clean (165/110)

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Every 2 Minutes For 20 Minutes (10 Rounds), Complete: (Rx)

10 Alt. Leg V-Ups

10 Russian DB/KB Swings (Any Weight)

1 Squat Clean (60%)

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Every 2 Minutes For 20 Minutes (10 Rounds), Complete:

10 Situps

10 Russian DB/KB Swings

1 Squat/Power Clean (Any Weight) or 10 Goblet Squats w/ Object Used For Swings

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4:30pm Kids Class:

Every Minute For 10 Minutes, Complete:

20 Shoulder Taps

5 Situps

1 Burpee

Wednesday

CrossFit Believe – CrossFit

21159: Metcon (Time)

WOD Briefing:

https://youtu.be/rFFvwXfH2_4

7:30am Live CFB Class w/ Ashley K:

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

Password: believe

3:30pm Live CFB Class w/ Lindsey:

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

Password: believe

————————————————————

For Time: (Rx+)

21-15-9

Right Arm KB/DB Thrusters (53/35)(50/35)

Box Jump Overs (24/20)

Rest 4 Minutes…

21-15-9

Left Arm KB/DB Thrusters (53/35)(50/35)

Box Jump Overs (24/20)

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For Time: (Rx)

21-15-9

Right Arm KB/DB Thrusters (Any Weight)

Box Jump Overs (Any Height)

Rest 4 Minutes…

21-15-9

Left Arm KB/DB Thrusters (Any Weight)

Box Jump Overs (Any Height)

————————————————————

For Time:

21-15-9

Empty Barbell Thrusters (45/33)

Box Jump Overs (Any Height)

*Please don’t drop any empty barbells belonging to CFB

Rest 4 Minutes…

21-15-9

Empty Barbell Thrusters (45/33)

Box Jump Overs (Any Height)

*Please don’t drop any empty barbells belonging to CFB

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Extra Credit Core Work:

5 Sets NOT For Time:

20 Plank Shoulder Taps

30 Sec Plank On Elbow

10 Plank Up Downs

30 Sec Plank On Elbow

Rest As Needed Between Sets

Tuesday

CrossFit Believe – CrossFit

FT:: Metcon (Time)

WOD Briefing:

https://youtu.be/v_UcQXI5AcE

WOD Warmup Video:

https://youtu.be/n2ZoO1si8SQ

4:30pm Live KIDS Class w/ Lindsey:

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

Password: believe

7:00pm Live CFB “Ask A Coach Anything” w/ Coach Ashley K.

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

Password: believe

—————————————————————-

Warm Up:

15 Jumping Jacks

10 Toes Touch To Overhead Reach

20 Line Hops

20 Jump Ropes

Then, 2 Rounds:

10 Squats

10 Pushups

10 Situps

Then, 2 Rounds:

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Hang Squat Cleans

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For Time: (Rx+)

30 Situps

5 Cleans (185/125)

30 Wallballs (20/14)

10 Cleans (155/105)

90 Double Unders

15 Cleans (135/95)

30 Burpees Over Barbell

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For Time: (Rx)

30 Situps

5 Cleans (135/95)

30 Wallballs

10 Cleans (135/95)

90 Double Unders or 90 Singles

15 Cleans (135/95)

30 Burpees Over Barbell

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For Time:

30 Situps

5 Cleans (Any Object – If You Use KB/DB, Perform 5 Each Arm or Use 2 DBs)

30 Wallballs or Goblet Squats or Single Arm KB/DB Thrusters or Weighted Squat

10 Cleans (Any Object – If You Use KB/DB, Perform 10 Each Arm or Use 2 DBs)

90 Double Unders or 90 Singles or 30 Mountain Climbers (L/R=1)

15 Cleans (Any Object – If You Use KB/DB, Perform 15 Each Arm or Use 2 DBs)

30 Burpees Over Barbell

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Kids: Metcon (AMRAP – Rounds and Reps)

Kids Class

10 Min AMRAP

20 Jump Ropes/40 Line Hops

10 Pushups

20 Russian Twists

10 Squat Jumps

HERO “Chad”

CrossFit Believe – CrossFit


Chad: Metcon (Time)

WOD Briefing:

https://youtu.be/EjNK4WQwiEU

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

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

——————————————————————————————

Warm Up:

2 Rounds:

15 Sec. Samson Stretch Each Leg

10 Jumping Jacks

10 Toe Touch To Overhead Reach + Calf Raise

20 Lateral Line Hops

20 Jump Ropes

Then,

10 Air Squats

10 Lunges

5 Box Step ups

5 Box Jumps

5 Squats w/ Weight

5 Box Stepups w/ Weight

——————————————————————————————

For Time: (Rx+)

1,000 Box Step-Ups (20 in)

Wear a Ruck Pack (45/35 lb)

*A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.

——————————————————————————————

For Time: (Rx)

500 Box Step-Ups (20 in)

Any Weight/No Weight

——————————————————————————————

For Time:

250 Box Step-Ups (20 in)

Any Weight/No Weight

——————————————————————————————

Navy Seal SOCS Chad Wilkerson died by suicide on October 29, 2018, in Virginia Beach on active duty after 22 years of service.

CrossFit Games Director, Dave Castro posted this workout in memory of Chad, who was a friend. Castro said: “A few weeks ago we lost an American hero. A friend of mine and someone I worked with when I was in the Navy. At his funeral his wife mentioned that he did 1000 step ups for time with a 45 pound pack on a 20″ box to train for climbing Mt Aconcagua. We did it as a celebration of his life and to honor his memory. If you are looking for something to do this weekend give this one a go and keep Chad in mind.”

Sunday

CrossFit Believe – CrossFit

8RFT: Metcon (Time)

WOD Briefing:

https://youtu.be/7dghbju8sV8

Warmup:

Run 100m

10 Jumping Jacks

10 Toe Touch To Overhead + Calf Raise

Then, 2 Rounds:

6 Squats / 6 Situps / 6 Pushups

Then,

Barbell: 5 Deadlifts, 5, Hang Power Cleans, 5 F. Squats, 5 Thrusters

Or

Med Ball: 5 F. Squats, 5 Throws, 5 Wallballs

Or

Bodyweight: 5 Burpees, 5 Stepups, 5 Box Jumps

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8 Rounds For Time: (Rx+)

50m Run (Approx 20-30 Seconds)

5 Front Squats (95/65)

5 Shoulder To Overhead

5 Thrusters

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8 Rounds For Time: (Rx)

50m Run (Approx 20-30 Seconds)

5 Med Ball Squats (20/14)

5 Med Ball Throws (20/14, 10ft,9ft)

5 Wallballs (20/14, 10ft,9ft)

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8 Rounds For Time:

50m Run (Approx 20-30 Seconds)

5 Weighted Squats (Any Object)

3 Burpees

5 Box Jump/Step Overs

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Saturday

CrossFit Believe – CrossFit

CFOPN: Metcon (AMRAP – Reps)

WOD Briefing:

https://youtu.be/AciK4NVMeu0

CrossFit Games WOD Description & Scorecard:

https://games-assets.crossfit.com/CFG20%20SYLB%20Scorecard_Workout1_V6.pdf

10:00am LIVE ZOOM Kids Class Interactive Game w/ Lindsey

You will need a die, playing cards A-6, or homemade cards 1-6

Get ready for bodyweight fun!

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

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

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

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Warmup:

2 Rounds:

30 Sec. Jump Ropes

10 Jumping Jack

10 Toe Touch To Overhead

10 Squats

10 Pushups

10 Situps

5 Right Arm DB Push Presses

5 Left Arm DB Push Presses

5 Right Arm DB Snatches

5 Left Arm DB Snatches

————————————————————-

10 Min AMRAP: (Rx)

10 Air Squats

9 Right Arm DB Snatches (50/35)

10 Pushups

9 Left Arm DB Snatches

————————————————————-

10 Min AMRAP:

10 Air Squats

9 Right Arm Snatches

10 Pushups

9 Left Arm Snatches

CrossFit Games Sugestions For Scaled Objects For Snatches:

• Dumbbell Of A Different Weight

• Plastic Milk Jug

• Can Of Food

• Waterbottle

• Kettlebell

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Friday

CrossFit Believe – CrossFit

E3MOM: Metcon (5 Rounds for time)

WOD Briefing:

https://youtu.be/OCg-OXVtBp0

5:30am Live CFB Class w/ Ashleigh

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

3:30pm Live CFB Class w/ Lindsey:

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

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

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

——————————————————

Every 3 Minutes For 15 Minutes (5 Rounds), Complete: (Rx+)

50 Double Unders

10 Burpees Over Barbell

10 Shoulder to Overhead (135/95)

——————————————————-

Every 3 Minutes For 15 Minutes (5 Rounds), Complete: (Rx)

50 Double Unders

10 Burpees Over Barbell

10 Shoulder to Overhead (95/65)

——————————————————-

Every 3 Minutes For 15 Minutes (5 Rounds), Complete:

75 Single Unders

6-10 Burpees Over Barbell (Step Over Ok)

10 Shoulder to Overhead

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Core: Metcon (Time)

Bonus Core Work:

For Time:

50 Plank Step Up & Over (4″)

Thursday

CrossFit Believe – CrossFit

FT:: Metcon (Time)

WOD Briefing:

https://youtu.be/M67aZc-mwK4

12:00pm Live CFB Class w/ Alan:

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

4:30pm Live KIDS Class w/ Lindsey:

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

Weightlifting – Clean EMOM – w/ Alan At 6pm

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

CFB “Ask A Coach Anything” w/ Coach Aric At 7pm

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

For Time: (Rx+)

40 Air Squats

30 Walking Lunges

20 Single Arm DB Step Ups (50/35# – 20″)

10 Single Arm Devils Presses (50/35)

20 Single Arm DB Step Ups

30 Walking Lunges

40 Air Squats

*Rest 4 Mins, Repeat

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For Time: (Rx)

40 Air Squats

30 Walking Lunges

20 Single Arm DB Step Ups (Any Weight, 20″)

10 Single Arm Devils Presses (Any Weight)

20 Single Arm DB Step Ups

30 Walking Lunges

40 Air Squats

*Rest 4 Mins, Repeat

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For Time:

40 Air Squats

30 Walking Lunges

20 Step Ups

10 Burpees + 10 DB Snatches

20 Step Ups

30 Walking Lunges

40 Air Squats

*Rest 4 Mins, Repeat

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KIDS: Metcon (Time)

Clean: Clean (1RM)

This is for the 6pm LIVE Weightlifting w/ Alan – Have your barbell and weights ready to Rock ‘n Roll.