Month: December 2020

CrossFit Believe – CrossFit

Fran: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Time Cap: 10 Minutes

C&J: Clean and Jerk (1-1-1-1-1-1-1-1)

8×1@80%

*This is post Fran.

CrossFit Believe – CrossFit

CFBFT: Metcon (Time)

For Time (Rx):

100 Air Squats

100 Box Jump Overs (24/20)

100 Reverse Lunges

100 Situps

The Workout must be completed unpartitioned for Rx.

Every 2 Minutes And At Start Perform 10 Burpees

Rx+: Add Weight Vest

Time Cap: 20 Minutes

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For Time (Scaled)

100 Air Squats

100 Box Overs (Any Height)

100 Reverse Lunges

100 Situps

Partition Reps As Needed.

Every 2 Minutes And At Start Perform 5-10 Burpees

CrossFit Believe – CrossFit

Katie: Metcon (Time)

Katie’s Birthday Beatdown

4 Rounds for Time (Rx)

12 – 1 Power Clean and 2 Shoulder to Overhead Complexes (115/75)

29 Chest to Ground Pushups

12 Floor Presses

29 Russian KB Swings (53/35)

Time Cap: 25 Minutes

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4 Rounds for Time (Scaled)

12 – 1 Power Clean and 2 Shoulder to Overhead Complexes (Any Weight)

29 Chest to Ground Pushups

12 Floor Presses

29 Russian KB Swings (Any Weight)

CrossFit Believe – CrossFit

CORE: Metcon (No Measure)

Core Strength

4 Rounds

:30 Plank on Elbows

:30 Mountain Climbers

Rest :30

:30 Hollow Hold

:30 Max Situps

Rest :30

5RFT: Metcon (Time)

5 Rounds for Time (Rx+):

50 Double Unders

10 Deadlifts (205/135)

5 Front Squats

Time Cap: 15 Minutes

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5 Rounds for Time (Rx):

50 Double Unders

10 Deadlifts (155/105)

5 Front Squats

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5 Rounds for Time (Scaled)

75 Single Unders

10 Deadlifts (65% of Front Squat Max)

5 Front Squats

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP (Rx):

20 Burpee Box Jump Overs (24/20)

40 Wallballs (20/14)

8 Rope Climbs (15 ft)

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20 Min AMRAP (Scaled):

20 Burpee Box Overs (Any Height) or 20 Burpees to a Target

40 Wallballs (Any Weight)

8 Rope Getups/ 40 Cal Ski/ 40 Ring Rows

CrossFit Believe – CrossFit

PCLN: Power Clean ((1.1.1) x 5 )

All Sets @75%

6RFT: Metcon (Time)

6 Rounds For Time: (Rx)

8 DB Overhead Lunges (50/35)

12 Toes To Bar

16 DB Hang Clean & Jerks

Time Cap: 18 Minutes

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6 Rounds For Time: (Scaled)

8 DB Lunges (Any Weight, DB Location)

12 Hanging Knee Raises

16 DB Hang Clean & Jerks (Any Weight)

Time Cap: 18 Minutes

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CrossFit Believe – CrossFit

12DOC: Metcon (Time)

Morning Classes Only. 0530, 0630, 0730 and 0830

12 Days of Christmas WOD: w/ Weight Vest (Rx)

1 Handstand Walk (12″)

20 Sec Plank Hold

30 Double Unders

4 Burpees

5 Toes To Bar

6 Pullups

7 Wallballs (20/14)

8 Broad Jumps (6ft)

9 Step Ups (24/20)

10 Air Squats

11 Situps

12 Calories Row/Bike/Ski

Time Cap: 30 Minutes

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12 Days of Christmas WOD: (Scaled)

1 Side Plank Walk (24ft – 12ft Left 12ft Right)

20 Sec Plank Hold

30 Single Unders

4 Burpees

5 Hanging Knee Raises

6 Ring Rows/Banded/Jumping

7 Wallballs (Any Weight)

8 Broad Jumps (Any Distance)

9 Step Ups (Any Height)

10 Air Squats

11 Situps

12 Calories Row/Bike/Ski

Time Cap: 30 Minutes

CrossFit Believe – CrossFit

12DOC: Metcon (Time)

*Please wear an ugly Christmas sweater if you have one. You don’t have to workout in it. 🙂

12 Days Of Christmas WOD:

1 50m Sandbag Carry

2 Shoulder To Overhead (95/65)

3 Front Squats

4 Hang Power Cleans

5 Deadlifts

6 Chest to Ground Pushups

7 Box Jump Overs (24/20)

8 DB Goblet Lunges (50/35)

9 DB Goblet Squats

10 DB Snatches

11 Thrusters

12 Burpees Over Bar

*Scale weights and height of box as needed.

Time Cap: 30 Mins

The WOD is designed to be completed just like the song.

Round 1: 50m Run

Round 2: 2 STOH – 50m Run

Round 3: 3 Front Squats – 2 STOH – 50m Run

…Continue This Pattern…

CrossFit Believe – CrossFit

BSQT : Back Squat (50 Reps @65%)

Accumulate 50 Total Reps. Any Sets.

FT: Metcon (Time)

For Time: (Rx)

50-40-30-20-10

Double Unders

Situps

Russian KB Swings (53/35)

Time Cap: 18 Minutes

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For Time: (Scaled)

50-40-30-20-10

Single Unders (75-60-45-30-15)

Situps

Russian KB Swings (Any Weight)

Time Cap: 18 Minutes

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CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

22 Min AMRAP: (Rx+)

Run 200m

2-4-6-8-10… Squat Clean To Overhead (175/115)

If you finish the round of 8, shed weight to (135/95)

If you finish the round to 14, shed weight to (95/65)

*Rowing is scaled.

*Run = 1 Rep

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22 Min AMRAP: (Rx)

Run 200m

2-4-6-8-10… Squat Clean To Overhead (135/95)

If you finish the round of 8, shed weight to (115/75)

If you finish the round to 14, shed weight to (95/65)

*Rowing is scaled.

*Run = 1 Rep

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22 Min AMRAP: (Scaled)

Run 200m/Row 250m

2-4-6-8-10… Squat Clean To Overhead (Any Weight)

If you finish the round of 8, shed weight to (Any Weight)

If you finish the round to 14, shed weight to (Any Weight)

*Run = 1 Rep

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