Month: June 2020

CrossFit Believe – CrossFit

12RFT: Metcon (Time)

12 Rounds For Time w/ Vest: (Rx+)

Run 100m

6 Burpee Pullups

12 Step Ups (24/20)

*You’re not required to perform a full locked out pullup during the burpee pullups.

*Your pullup bar must be a palm height or higher.

*The workout will start with everyone at their boxes. Your box and pullup spot must be next to each other.

Time Cap: 25 Mins.

——————————————————

12 Rounds For Time: (Rx)

Run 100m

6 Burpee Pullups

12 Step Ups (24/20)

*You’re not required to perform a full locked out pullup during the burpee pullups.

*Your pullup bar must be a palm height or higher.

*The workout will start with everyone at their boxes. Your box and pullup spot must be next to each other.

Time Cap: 25 Mins.

——————————————————

12 Rounds For Time: (Scaled)

Run 100m

6 Burpee Pullups/Ring Rows

12 Step Ups (Any Height)

*You’re not required to perform a full locked out pullup during the burpee pullups.

*Your pullup bar can be any height.

*For the burpee ring rows, you can either perform a burpee and then a ring row or you can perform 6 burpees followed by 6 ring rows.

*The workout will start with everyone at their boxes. Your box and pullup spot must be next to each other.

Time Cap: 25 Mins.

——————————————————

12 Rounds For Time: (Home)

Run 100m (Approx 30 Secs.)

6 Burpees (Jump & Touch Something Outside Your Reach)

12 Step Ups (Any Height)

——————————————————

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP: (Rx+)

Run 200m

30 Double Unders

1 Squat Snatch (135/95)

*Add 1 Squat Snatch Per Round

————————————————

20 Min AMRAP: (Rx)

Run 200m

30 Double Unders or 60 Single Unders

1 Squat Clean (135/95)

*Add 1 Squat Clean Per Round

————————————————

20 Min AMRAP: (Scaled)

Run 200m

30 Double Unders or 60 Single Unders

1 Squat Snatch/Clean (Any Weight)

*Add 1 Squat Snatch/Clean Per Round

————————————————

20 Min AMRAP: (Home)

Run 200m

30 Double Unders or 60 Double Unders

2 DB Squat Cleans

*Add 2 DB Squat Cleans Per Round

————————————————

CrossFit Believe – CrossFit

AMRPs: Metcon (AMRAP – Reps)

3 Min AMRAP: (Rx+)

25 Overhead Squats (115/75)

75 Wallballs (20/14)

50 Bar Facing Burpees

Rest 3 Min…

6 Min AMRAP:

25 Overhead Squats (115/75)

75 Wallballs (20/14)

50 Bar Facing Burpees

Rest 3 Min…

For Time With A 12 Min Time Cap:

25 Overhead Squats (115/75)

75 Wallballs (20/14)

50 Bar Facing Burpees

_____________________________________________

3 Min AMRAP: (Rx)

25 Front Squats (115/75)

75 Wallballs (20/14)

50 Bar Facing Burpees

Rest 3 Min…

6 Min AMRAP:

25 Front Squats (115/75)

75 Wallballs (20/14)

50 Bar Facing Burpees

Rest 3 Min…

For Time With A 12 Min Time Cap:

25 Front Squats (115/75)

75 Wallballs (20/14)

50 Bar Facing Burpees

——————————————————-

3 Min AMRAP: (Scaled)

25 Overhead or Front Squats (Any Weight)

75 Wallballs (Any Weight)

50 Bar Facing Burpees

Rest 3 Min…

6 Min AMRAP:

25 Overhead or Front Squats (Any Weight)

75 Wallballs (Any Weight)

50 Bar Facing Burpees

Rest 3 Min…

For Time With A 12 Min Time Cap:

25 Overhead or Front Squats (Any Weight)

75 Wallballs (Any Weight)

50 Bar Facing Burpees

——————————————————-

3 Min AMRAP: (At Home)

25 Odd Object Squats

75 Jumping Squats

50 Burpees Over Object

Rest 3 Min…

6 Min AMRAP:

25 Odd Object Squats

75 Jumping Squats

50 Burpees Over Object

Rest 3 Min…

For Time With A 12 Min Time Cap:

25 Odd Object Squats

75 Jumping Squats

50 Burpees Over Object

——————————-

FT:: Metcon (Time)

CrossFit Believe – CrossFit

6RFT: Metcon (Time)

6 Rounds For Time: (Rx+)

12 DB Snatches (50/35)

24ft Overhead DB Walking Lunge

8 Handstand Pushups (Flat Mat)

24ft Overhead DB Walking Lunge

Time Cap: 18 Minutes

————————————————

6 Rounds For Time: (Rx)

12 DB Snatches (50/35)

24ft DB Walking Lunge

8 Handstand Pushups (Abmat + 15#)

24ft DB Walking Lunge

Time Cap: 18 Minutes

————————————————

6 Rounds For Time: (Scaled)

12 DB Snatches (Any Weight)

24ft DB Walking Lunge

8 Hand Release Pushups or 8 Seated DB Presses

24ft DB Walking Lunge

Time Cap: 18 Minutes

————————————————

6 Rounds For Time: (Home)

12 DB Snatches or 12 KB Swings (Any Weight)

24ft DB/KB Walking Lunge

8 Hand Release Pushups

24ft DB/KB Walking Lunge

————————————————

CrossFit Believe – CrossFit

E3MOM: Metcon (7 Rounds for time)

Every 3 Minutes For 21 Minutes (Rx+)

200m Run

5 Clean & Jerks (155/105)

2 Muscle Ups (Bar or Ring)

———————————————

Every 3 Minutes For 21 Minutes (Rx)

200m Run

5 Clean & Jerks (115/75)

10 Pullups

———————————————

Every 3 Minutes For 21 Minutes (Scaled)

200M Run

5 Clean & Jerks (Any Weight)

10 Ring Rows

———————————————

Every 3 Minutes For 21 Minutes (Home)

200m Run (Approx 1 Min)

10 DB/KB Snatches (Any Weight)

10 Pushups

———————————————

CrossFit Believe – CrossFit

Lynn: Metcon (AMRAP – Rounds and Reps)

Lynn’s Birthday Beatdown:

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

6 KB Goblet Reverse Lunges (53/35)

28 Situps

60 Double Unders

6 KB Goblet Squats

28 KB Swings

60 Double Unders

*Partition Work w/ Partner As Needed

—————————————————

20 Min AMRAP w/ A Partner: (Rx)

6 KB Goblet Reverse Lunges (35/26)

28 Situps

60 Double Unders or 60 Single Unders

6 KB Goblet Squats

28 KB Swings

60 Double Unders or 60 Single Unders

*Partition Work w/ Partner As Needed

—————————————————

20 Min AMRAP w/ A Partner: (Scaled)

6 KB Goblet Reverse Lunges (Any Weight)

28 Situps

60 Double Unders or 60 Single Unders

6 KB Goblet Squats

28 KB Swings

60 Double Unders or 60 Single Unders

*Partition Work w/ Partner As Needed

—————————————————

14 Min AMRAP: (Home)

6 KB/DB Goblet Reverse Lunges (Any Weight)

28 Situps

60 Double Unders or 60 Single Unders

6 KB/DB Goblet Squats

28 KB Swings or 28 DB Snatches

60 Double Unders or 60 Single Unders

—————————————————

CrossFit Believe – CrossFit

Squat: Back Squat (3-2-1-3-2-1-3-2-1)

3@65%

2@70%

1@75%

3@70%

2@75%

1@80%

3@75%

2@80%

1@85%

AMRAP: Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP (Rx+)

3-6-9-12…

Hang Power Snatches (135/95)

Burpees Over Barbell

———————————————

7 Min AMRAP (Rx)

3-6-9-12…

Hang Power Snatches (95/65)

Burpees Over Barbell (Step Over Ok)

———————————————

7 Min AMRAP (Scaled)

3-6-9-12…

Hang Power Snatches (Any Weight)

Burpees Over Barbell (Step Over Ok)

———————————————

7 Min AMRAP (Home)

3-6-9-12…

DB Hang Power Snatches (Any Weight)

Burpees Over DB (Step Over Ok)

———————————————

CrossFit Believe – CrossFit

ATodd: Metcon (Time)

Ashleigh’s Birthday Massacre:

For Time: (Rx+)

Run 2400m or 3000m Row/Ski

84 Handstand Pushups (Flat Mat)

84 Toes To Bar

*Partition As You Wish

Time Cap: 30 Mins.

————————————————

For Time: (Rx)

Run 2400m or 3000m Row/Ski

84 Handstand Pushups (Abmat + 25#)

84 Toes To Bar

*Partition As You Wish

Time Cap: 30 Mins.

————————————————

For Time: (Scaled)

Run 2400m or 3000m Row/Ski or 6000m Bike

84 Hand Release Pushups

84 Hanging Knee Raises

*Partition As You Wish

Time Cap: 30 Mins.

————————————————

For Time: (Home)

Run 2400m

84 Hand Release Pushups

84 Weighted Situps

*Partition As You Wish

Time Cap: 30 Mins.

————————————————

Example 1:

Run 800m

Then, 3 Rounds:

14 Handstand Pushups

14 Toes To Bar

Then, Run 800m

Then, 3 Rounds:

14 Handstand Pushups

14 Toes To Bar

Then, Run 800m

Example 2:

Run 1200m

Then, 14 Rounds:

6 Handstand Pushups

6 Toes To Bar

Then, Run 1200m

CrossFit Believe – CrossFit

PRTNR: Metcon (AMRAP – Rounds and Reps)

18 Min. AMRAP Alt. Mins. w/ Partner: (Rx)

15 Wallballs (20/14)

12 Stepups w/ Med. Ball (24″/20″)

9 Jumping Squats w/ Med. Ball In Front Rack

The non-working partner will bear hug the medicine ball. If the ball is not held in the bear hug position, the other partner cannot continue to work.

————————————————

18 Min. AMRAP Alt. Mins. w/ Partner: (Scaled)

15 Wallballs (Any Weight)

12 Stepups w/ Med. Ball (Any Height)

9 Jumping Squats w/ Med. Ball In Front Rack

The non-working partner will hold the medicine ball however. If the ball is not held, the other partner cannot continue to work.

————————————————

18 Min. AMRAP: (Home)

Run 200m (Approx 1 Min)

15 Wallballs (Any Weight) or 15 Object Squats

12 Stepups w/ Med. Ball (Any Height) or Object

9 Jumping Squats w/ Med. Ball or Object In Front Rack

————————————————

CrossFit Believe – CrossFit

ERICA: Metcon (Time)

Erica’s Farewell WOD

6 Rounds For Time: (Rx)

20 Double Unders

10 Power Cleans (95/65)

5 Cartwheels

10 Burpees Over Barbell

20 Deadlifts (95/65)

Time Cap: 25 Minutes

————————————————

6 Rounds For Time: (Scaled)

40 Single Unders

10 Power Cleans (Any Weight)

5 Somersaults Or Cartwheel Attempts

10 Burpees Over Barbell

20 Deadlifts (Any Weight)

Time Cap: 25 Minutes

————————————————

6 Rounds for Time: (Home)

40 Single Unders

10 DB or KB Hang Cleans (5 Each Arm)

5 Cartwheels

10 Burpees Over Barbell

20 Odd Object Deadlifts (Any Object/Any Weight)

Time Cap: 25 Minutes

————————————————