Sunday

CrossFit Believe – CrossFit

FT:: Metcon (Time)

For Time: (Rx)

25 Burpee Box Overs (24/20)

50/40 Cal Row/Bike/Ski

75 Situps

25 Bar Muscle Ups

75 Situps

50/40 Cal Row/Bike/Ski

25 Burpee Box Overs

*You can use yours hands on the box during the BBJOs.

Time Cap: 25 Minutes

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For Time: (Scaled)

25 Burpee Box Overs (Any Height)

50/40 Cal Row/Bike/Ski

75 Situps

25 Bar Muscle Ups/CTB Pullups/Pullups/Ring Row

75 Situps

50/40 Cal Row/Bike/Ski

25 Burpee Box Overs

*You can use yours hands on the box during the BBJOs.

Time Cap: 25 Minutes

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Saturday

CrossFit Believe – CrossFit

BSqt: Back Squat (2-2-2-2-2-2)

6×2 @80%

16128: Metcon (Time)

16-12-8 (Rx)

Devils Presses (50s/35s)

Double DB Front Rack Stationary Lunges

Time Cap: 7 Minutes

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16-12-8 (Scaled)

Devils Presses (Any Weight)

Double DB Front Rack Stationary Lunges

Time Cap: 7 Minutes

Friday

CrossFit Believe – CrossFit

AMRAP: Metcon (5 Rounds for reps)

E4MOM for 20 Minutes (Rx+)

3 Min AMRAP:

200M Run/15 Calories

15 Hang Power Snatches (135/95)

Max Handstand Push-ups (Flat Mat)

Rest 1 Min

Score: Handstand Pushups

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E4MOM for 20 Minutes (Rx)

3 Min AMRAP:

200M Run/15 Calories

15 Hang Power Snatches (95/65)

Max Handstand Pushups (Ab Mat)

Rest 1 Min

Score: Handstand Pushups

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E4MOM for 20 Minutes (Scaled)

3 Min AMRAP:

200M Run/15 Calories

15 Hang Power Snatches (Any Weight)

Max Hand Release Pushups/ Elevated Handstand Pushups/ Seated Dumbbell Presses

Rest 1 Min

Score: Handstand Pushups, Pushups, Presses

Thursday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

24 Min AMRAP (Rx)

2, 4, 6, 8…

Burpee Box Jump Overs (24/20)

Deadlifts (185/125)

Toes to Bar

*20 Double Unders

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24 Min AMRAP (Scaled)

2, 4, 6, 8…

Burpee Box Overs (Any Height)

Deadlifts (50-60% of Max)

Knee Raises

*40 Single Unders

Wednesday

CrossFit Believe – CrossFit

FT:: Metcon (Time)

For Time: (Rx+)

60 No Squat Wallballs (20/14)

30 Pullups

6 Clean & Jerks (205/140)

40 No Squat Wallballs

20 Pullups

4 Clean & Jerks

20 No Squat Wallballs

10 Pullups

2 Clean & Jerks

Time Cap: 20 Minutes

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For Time: (Rx)

60 No Squat Wallballs (20/14)

30 Pullups

6 Clean & Jerks (175/110)

40 No Squat Wallballs

20 Pullups

4 Clean & Jerks

20 No Squat Wallballs

10 Pullups

2 Clean & Jerks

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For Time: (Scaled)

60 No Squat Wallballs (Any Weight)

30 Pullups/Ring Rows/Banded/Jumping

6 Clean & Jerks (Any Weight)

40 No Squat Wallballs

20 Pullups/Ring Rows/Banded/Jumping

4 Clean & Jerks

20 No Squat Wallballs

10 Pullups/Ring Rows/Banded/Jumping

2 Clean & Jerks

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Kevin’s Birthday Beatdown

CrossFit Believe – CrossFit

BLOSE: Metcon (4 Rounds for time)

Kevin’s Birthday Beatdown

Every 8 Minutes For 4 Rounds (32 Minutes), Complete: (Rx)

For Time:

12 Thrusters (95/65)

15 Back Squats

12 Thrusters

15 Back Squats

12 Step Ups (24/20)

15 Situps

12 Step Ups

15 Situps

*DO NOT DROP A BARBELL OFF YOUR BACK. BRING IT BACK TO THE FRONT OF YOUR BODY AFTER BACK SQUATS.

**Rounds 2 & 4 are to be completed in reverse order.

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Kevin’s Birthday Beatdown

Every 8 Minutes For 4 Rounds (32 Minutes), Complete: (Scaled)

For Time:

12 Thrusters (Any Weight)

15 Back Squats

12 Thrusters

15 Back Squats

12 Step Ups (Any Height)

15 Situps

12 Step Ups

15 Situps

*DO NOT DROP A BARBELL OFF YOUR BACK. BRING IT BACK TO THE FRONT OF YOUR BODY AFTER BACK SQUATS.

**Rounds 2 & 4 are to be completed in reverse order.

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Monday

CrossFit Believe – CrossFit

EMOM: Metcon (AMRAP – Reps)

10 Min EMOM: (Rx)

15 Double Unders + 3 Unbroken Power Snatches (135/95)

Max Score: 180 Reps

Rest 5 Min.

For Time:

30-20-10 DB Hang To Overhead (50/35)

60-40-20 Air Squats

Time Cap: 8 Mins.

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10 Min EMOM: (Scaled)

15 Jump Ropes + 3 Unbroken Power Snatches (Any Weight)

Max Score: 180 Reps

Rest 5 Min.

For Time:

30-20-10 DB Hang To Overhead (Any Weight)

60-40-20 Air Squats

Time Cap: 8 Mins.

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FT:: Metcon (Time)

Sunday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP (Rx)

1 Shuttle Sprint

10 Goblet Lunges (53/35)

10 KB Deadlifts (2-53/35)

10 Single Arm KB Swings (53/35)

10 KB Front Squats (2-53/35)

1 Farmers Carry

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18 Min AMRAP (Scaled)

1 Shuttle Sprint

10 Goblet Lunges (Any Weight)

10 KB Deadlifts (2 KB)

10 Single Arm KB Swings

10 KB Front Squats (2 KB)

1 Farmers Carry

TGIF

CrossFit Believe – CrossFit

Clean: Clean (1RM)

15 Mins – Establish 1RM

Clean, Anyhow

AMRAP: Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP: (Rx+)

1-2-3-4-5… Squat Cleans (225/155)

10 Wallballs (20/14)

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8 Min AMRAP: (Rx)

1-2-3-4-5… Squat Cleans (175/115)

10 Wallballs (20/14)

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8 Min AMRAP: (Scaled)

1-2-3-4-5… Squat Cleans (Any Weight)

10 Wallballs (Any Weight)

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Michelle’s Birthday Massacre

CrossFit Believe – CrossFit

E5MOM: Metcon (5 Rounds for reps)

*The 3 sided boxes and the benches are reversed for individuals going Rx or Rx+

Michelle’s Birthday Massacre:

Every 5 Minutes For 5 Rounds, Complete: (Rx+ w/Vest)

Run 200m

12 Reverse Lunges

10 Toes To Bar

37 Air Squats

Max Burpee Box Overs (24″) w/ Remaining Time

*These are NOT jump overs. You must touch the top of the box with both hands and your hands are the only thing that can touch the box. Your knees must travel over the top side of the box, not around the side of the box.

Score: Total Burpees

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

Run 200m

12 Reverse Lunges

10 Toes To Bar

37 Air Squats

Max Burpee Bench Overs w/ Remaining Time

*These are NOT jump overs. You must touch the top of the bench with both hands and your hands are the only thing that can touch the bench. Your knees must travel over the top side of the bench, not around the side of the bench.

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Every 5 Minutes For 5 Rounds, Complete: (Scaled)

Run 200m/Row 250m

12 Reverse Lunges

10 Hanging Knee Raises

37 Air Squats

Max Burpee Box Overs w/ Remaining Time

*These are NOT jump overs. You must touch the top of the box with both hands and your hands are the only thing that can touch the box.

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