Month: May 2020

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

*Do NOT Pick A Weight Between Rx+ and Rx.

25 Min. AMRAP (Rx+)

1 Barbell Complex (165/110)

Run 200m

2 Barbell Complexes

Run 200m

…Continue Increasing Complexes By 1 Per Round

Barbell Complex:

Deadlift

Power Clean

Front Squat

Shoulder To Overhead

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25 Min. AMRAP (Rx)

1 Barbell Complex (115/75)

Run 200m

2 Barbell Complexes

Run 200m

…Continue Increasing Complexes By 1 Per Round

Barbell Complex:

Deadlift

Power Clean

Front Squat

Shoulder To Overhead

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25 Min. AMRAP (Scaled)

1 Barbell Complex (Any Weight)

Run 200m/Row 250m/Ski 250m

2 Barbell Complexes

Run 200m/Row 250m/Ski 250m

…Continue Increasing Complexes By 1 Per Round

Barbell Complex:

Deadlift

Power Clean

Front Squat

Shoulder To Overhead

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25 Min. AMRAP (Home)

1 DB/KB Complex (Any Weight)

Run 200m

2 DB/KB Complexes

Run 200m

…Continue Increasing Complexes By 1 Per Round

DB Complex:

Right Arm DB Deadlift

Right Arm DB Power Clean

Right Arm DB Front Squat

Right Arm DB Shoulder To Overhead

Left Arm DB Deadlift

Left Arm DB Power Clean

Left Arm DB Front Squat

Left Arm DB Shoulder To Overhead

KB Complex:

KB Deadlift

Right Arm KB Swing

Left Arm KB Swing

KB Goblet Squat

Right Arm KB Push Press

Left Arm KB Push Press

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CrossFit Believe – CrossFit

3RFT: Metcon (Time)

3 Rounds for Time: (Rx)

30 Cal (Row/Assault Bike/ Ski)

20 Double DB Hang Squat Clean (35/20)

10 Double DB Thrusters

5 Devils Presses

Rest 3 Minutes Between Rounds

Each round use a different machine.

Time Cap: 25 Min

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3 Rounds for Time: (Scaled)

30 Cal (Row/Assault Bike/ Ski)

20 Double DB Hang Squat Clean (Any Weight)

10 Double DB Thrusters

5 Devils Presses

Rest 3 Minutes Between Rounds

Each round use a different machine.

Time Cap: 25 Min

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3 Rounds for Time: (Home)

400M Run

30 DB Hang Squat Clean (35/20)

20 DB Thrusters

10 Devils Presses

Use a single dumbbell for each movement. You do not need to alternate for each rep. Split the reps evenly between each arm.

Rest 3 Minutes Between Rounds

Time Cap: 25 Min

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CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

20 Min Running Clock: (Rx)

8 Min AMRAP:

15 Wallballs (20/14)

10 Med Ball Reverse Lunges (Bear Hug)

5 Front Squats (155/105, From Rack)

Rest 4 Mins, Repeat Starting Where You Left Off.

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20 Min Running Clock: (Scaled)

8 Min AMRAP:

15 Wallballs (Any Weight)

10 Med Ball Reverse Lunges (Bear Hug)

5 Front Squats (Any Weight, From Rack)

Rest 4 Mins, Repeat Starting Where You Left Off.

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20 Min Running Clock: (Home)

8 Min AMRAP:

15 Air Squats

10 Stationary Reverse Lunges

5 Front Squats (DB/KB/Back Pack/Any Object)

Rest 4 Mins, Repeat Starting Where You Left Off.

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CrossFit Believe – CrossFit

TGIF: Metcon (Time)

6 Rounds For Time: (Rx+)

Run 400m

15 Bench Presses (155/95)

15 Double KB/DB Deadlifts (53/35-50/35)

Time Cap: 28 Mins

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6 Rounds For Time: (Rx)

Run 400m

15 Bench Presses (115/75)

15 Double KB/DB Deadlifts (53/35-50/35)

Time Cap: 28 Mins

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6 Rounds For Time: (Scaled)

Run 400m/Row 500m

15 Bench Presses (Any Weight)

15 Double KB/DB Deadlifts (Any Weight)

Time Cap: 28 Mins

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6 Rounds For Time: (Home)

Run 400m (Approx 2 Mins)

15 Right Arm KB/DB Bench/Floor Presses (Any Weight)

15 Left Arm KB/DB Bench/Floor Presses (Any Weight)

15 Right Arm KB/DB Deadlifts (Any Weight)

15 Right Arm KB/DB Deadlifts (Any Weight)

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CrossFit Believe – CrossFit

Em: Metcon (Time)

Emalie’s Birthday Beatdown

For Time: (Rx+)

Cash In:

13 Unbroken Clean & Jerks (95/65)

200m Run

Into, 13 Rounds:

5 Burpees Over Barbell

26 Double Unders

Cash Out:

200m Run

13 Unbroken Clean & Jerks (95/65)

Time Cap: 18 Mins.

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For Time: (Rx)

Cash In:

13 Clean & Jerks (95/65)

200m Run

Into, 13 Rounds:

5 Burpees Over Barbell (Step Over Ok)

26 Jump Ropes (Singles or Doubles)

Cash Out:

200m Run

13 Clean & Jerks (95/65)

Time Cap: 18 Mins.

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For Time: (Scaled)

Cash In:

13 Clean & Jerks (Any Weight)

200m Run

Into, 13 Rounds:

5 Burpees Over Barbell (Step Over Ok)

26 Jump Ropes (Singles or Doubles)

Cash Out:

200m Run

13 Clean & Jerks (Any Weight)

Time Cap: 18 Mins.

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For Time: (Home)

Cash In:

26 Alt. DB Clean & Jerks

200m Run (Approx 1 Min)

Into, 13 Rounds:

5 Burpees

26 Jumping Jacks

Cash Out:

200m Run (Approx 1 Min)

16 Alt. DB Clean & Jerks

CrossFit Believe – CrossFit

8RFT: Metcon (Time)

8 Rounds For Time: (Rx)

14/11 Cal Row/Ski

12 KB Swings (53/35)

10 Box Jump Overs (24/20)

Time Cap: 20 Mins

*You must reset your rower to zero between rounds.

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8 Rounds For Time: (Scaled)

14/11 Cal Row/Ski/Bike or Run 200m

12 KB Swings (Any Weight)

10 Box Overs (Any Height)

Time Cap: 20 Mins

*You must reset your rower to zero between rounds.

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8 Rounds For Time: (Home)

200m Run

12 KB Swings (Any Weight) or 12 DB Hang Snatches (Any Weight)

10 Box/Bench/Chair Step Ups

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CrossFit Believe – CrossFit

PRNTR: Metcon (AMRAP – Rounds and Reps)

*Each athlete must have their own equipment set up. No sharing equipment.

*If you don’t feel comfortable working with a partner or you don’t have a partner, you can still do the workout Rx and Rx+, but you must complete all the repetitions.

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20 Min. AMRAP w/ Partner: (Rx+)

30 Deadlifts

20 Synchro Situps

20 Hang Power Cleans

20 Synchro Situps

10 Front Squats

20 Synchro Situps

*Partition Barbell Movements Between Partners As Needed

Round 1: (135/95)

Round 2: (155/105)

Round 3: (175/115)

Round 4: (195/125)

…Continue To Increase By (20/10)

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20 Min. AMRAP w/ Partner: (Rx)

30 Deadlifts (135/95)

20 Synchro Situps

20 Hang Power Cleans

20 Synchro Situps

10 Front Squats

20 Synchro Situps

*Partition Barbell Movements Between Partners As Needed

*Weight Stays The Same Throughout

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20 Min. AMRAP w/ Partner: (Scaled)

30 Deadlifts (Any Weight)

20 Situps (Don’t Need To Be Synchro)

20 Hang Power Cleans

20 Situps (Don’t Need To Be Synchro)

10 Front Squats

20 Situps (Don’t Need To Be Synchro)

*Partition Movements Between Partners As Needed

*Weight Stays The Same Throughout

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20 Min. AMRAP: (Home)

30 KB/DB Deadlifts (Any Weight)

20 Situps

20 KB/DB Hang Power Cleans

20 Situps

10 KB/DB Goblet Squats

20 Situps

*Weight Stays The Same Throughout

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CrossFit Believe – CrossFit

Murph: Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

CrossFit Believe – CrossFit

FT: Metcon (Time)

Warmup:

20 Jumping Jacks

20 Line Hops

10 Good Mornings

10 Lunges with a Twist

3 Rounds:

100m Row

15 Jump Ropes

10 Situps

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For Time: (Rx)

50-40-30-20-10

Double Unders

Situps

After each set, Row 500M (5 Total Rows)

Time Cap: 18 Minutes

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For Time: (Scaled)

75-60-45-30-15

Single Unders

50-40-30-20-10

Situps

After each set, Row 500M (5 Total Rows)

Time Cap: 18 Minutes

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For Time: (Home)

50-40-30-20-10

Jump Ropes

Situps

After each set, Run 400M or Row 500M (5 Total Runs/Rows)

Time Cap: 18 Minutes

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CrossFit Believe – CrossFit

View Public Whiteboard

10RFT: Metcon (Time)

Warmup:

20 Dynamic Squats

20 Jumping Lunges

10 Burpees

3 Rounds:

100m Run

5 Deadlifts (Empty Bar)

5 Hang Power Cleans

5 Shoulder To Overhead

Then, Warm Up Tao WOD Weight

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10 Rounds For Time: (Rx+)

Run 50m

9 Deadlifts (135/95)

6 Hang Power Cleans

3 Shoulder To Overhead

Time Cap: 18 Minutes

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10 Rounds For Time: (Rx)

Run 50m

9 Deadlifts (95/65)

6 Hang Power Cleans

3 Shoulder To Overhead

Time Cap: 18 Minutes

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10 Rounds For Time: (Scaled)

Run 50m

9 Deadlifts (Any Weight)

6 Hang Power Cleans

3 Shoulder To Overhead

Time Cap: 18 Minutes

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5 Rounds For Time: (Home)

Run 100m (Approx 40-50 Secs)

9 DB/KB Deadlifts (Each Arm – Any Weight)

6 DB/KB Hang Power Cleans (Each Arm)

3 DB/KB Shoulder To Overhead (Each Arm)

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