Wednesday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP: (Rx)

20 Box Jump Overs (24/20)

20 Chest To Ground Pushups

20 Situps

20 Alt DB Snatches (50/35)

12′ Handstand Walk

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20 Min AMRAP: (Scaled)

20 Box Overs (Any Height)

20 Chest To Ground Pushups

20 Situps

20 Alt DB Snatches (Any Weight)

24’ Bear Crawl

Sandra’s Birthday Beatdown

CrossFit Believe – CrossFit

Metcon (AMRAP – Rounds and Reps)

Sandra’s Birthday Beatdown:

20 Min AMRAP w/ Partner (Rx)

Partner 1

12 Power Cleans (115/75)

7 Pullups

Partner 2

12 Power Cleans

7 Pullups

Partner 1

12 Power Cleans

7 Pullups

Partner 2

12 Power Cleans

7 Pullups

47 Burpees

*Partition Burpees as Needed

*123 Reps Per Round

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Sandra’s Birthday Beatdown

20 Min AMRAP w/ Partner (Scaled)

Partner 1

12 Power Cleans (Any Weight)

7 Pullups

Partner 2

12 Power Cleans

7 Pullups

Partner 1

12 Power Cleans

7 Pullups

Partner 2

12 Power Cleans

7 Pullups

47 Burpees

*Partition Burpees as Needed

Larry’s Birthday Beatdown

CrossFit Believe – CrossFit

Metcon (Time)

Larry’s Birthday Beatdown

Cash In: 77 Sec Plank Hold

4 Rounds for Time (Rx+)

11 Clean and Jerks (135/95)

30 Squats

43 Lateral Jumps Over Bar

Cash Out: 77 Sec Wall Sit

Round 1 and 3 Air Squats

Round 2 and 4 Goblet Squats (53/35)

Time Cap: 22 Mins

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Cash In: 77 Sec Plank Hold

4 Rounds for Time (Rx)

11 Clean and Jerks (95/65)

30 Squats

43 Lateral Jumps Over Bar

Cash Out: 77 Sec Wall Sit

Round 1 and 3 Air Squats

Round 2 and 4 Goblet Squats (53/35)

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Cash In: 77 Sec Plank Hold

4 Rounds for Time (Scaled)

11 Clean and Jerks (Any Weight)

30 Squats

43 Lateral Steps/Jumps Over Bar

Cash Out: 77 Sec Wall Sit

Round 1 and 3 Air Squats

Round 2 and 4 Goblet Squats

Sunday

CrossFit Believe – CrossFit

5RFT: Metcon (Time)

5 Rounds For Time (Rx)

10 Bench Presses

20 Wallballs (20/14)

3 Rope Climbs

Increase the Weight Each Round:

Men: 95/115/135/155/175

Women: 65/75/85/95/105

Time Cap: 20 Min

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5 Rounds For Time (Scaled)

10 Bench Presses

20 Wallballs (Any Weight)

20/15 Cal Row or 6 Seated KB Pull

Increase the Weight Each Round:

60%/65%/70%/75%/80%

Saturday

CrossFit Believe – CrossFit

FT:: Metcon (Time)

For Time (Rx)

21 Toes to Bar

21 Handstand Push-ups

Then,

15-12-9

Deadlifts (225/155)

Box Jump Overs (24/20)

Then,

21 Toes to Bar

21 Handstand Push-ups

Then,

15-12-9

Deadlifts (225/155)

Box Jump Overs (24/20)

Then,

21 Toes to Bar

21 Handstand Push-ups

Flow: 21TTB-21HSPU-15DL-15BJO-12DL-12BJO-9TTB-9BJO-21TTB-21HSPU-15DL-15BJO-12DL-12BJO-9TTB-9BJO-21TTB-21HSPU

Time Cap: 20 Minutes

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For Time (Scaled)

21 Hanging Knee Raises

21 Seated DB Presses

Then,

15-12-9

Deadlifts (Any Weight)

Box Jump Overs (Any Height)

Then,

21 Hanging Knee Raises

21 Seated DB Presses

Then,

15-12-9

Deadlifts (Any Weight)

Box Jump Overs (Any Height)

Then,

21 Hanging Knee Raises

21 Seated DB Presses

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TGIF

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Reps)

Pick up your secret Santa paper at the front counter. Grab the paper with your name on the outside. 🎅🏻

22 Min AMRAP: (Rx+)

80 Double Unders

40 Pistols

20 Shoulder To Overhead (95/65)

80 Double Unders

40 Pistols

16 Shoulder To Overhead (135/95)

80 Double Unders

40 Pistols

12 Shoulder To Overhead (155/105)

80 Double Unders

40 Pistols

8 Shoulder To Overhead (185/125)

80 Double Unders

40 Pistols

Max Reps Shoulder To Overhead w/ Remaining Time (205/140)

Score: Total Reps (656 Before The Max Portion)

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22 Min AMRAP: (Rx)

80 Double Unders/Single Unders

40 Air Squats

20 Shoulder To Overhead (95/65)

80 Double Unders/Single Unders

40 Air Squats

16 Shoulder To Overhead (115/75)

80 Double Unders/Single Unders

40 Air Squats

12 Shoulder To Overhead (135/95)

80 Double Unders/Single Unders

40 Air Squats

8 Shoulder To Overhead (155/105)

80 Double Unders/Single Unders

40 Air Squats

Max Reps Shoulder To Overhead w/ Remaining Time (185/125)

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22 Min AMRAP: (Scaled)

80 Double Unders/Single Unders

40 Air Squats

20 Shoulder To Overhead (Any Weight)

80 Double Unders/Single Unders

40 Air Squats

16 Shoulder To Overhead (Any Weight)

80 Double Unders/Single Unders

40 Air Squats

12 Shoulder To Overhead (Any Weight)

80 Double Unders/Single Unders

40 Air Squats

8 Shoulder To Overhead (Any Weight)

80 Double Unders/Single Unders

40 Air Squats

Max Reps Shoulder To Overhead w/ Remaining Time (Any Weight)

Thursday

CrossFit Believe – CrossFit

FSqt: Front Squat (10-10-10-10-10)

5 Sets of 10 @ 50%

*From Floor

AMRAP: Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP: (Rx+)

10 Hang Squat Cleans (135/95)

10 Chest To Ground Pushups

10 KB Goblet Lunges (70/53)

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8 Min AMRAP: (Rx)

10 Hang Squat Cleans (95/65)

10 Chest To Ground Pushups

10 KB Goblet Lunges (53/35)

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8 Min AMRAP: (Scaled)

10 Hang Squat Cleans (Any Weight)

10 Chest To Ground Pushups/Knee Pushups

10 KB Goblet Lunges (Any Weight)

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Wednesday

CrossFit Believe – CrossFit

5RFT: Metcon (Time)

*Machines are first come first served.

5 Rounds For Time: (Rx+)

20 Burpees

16 Single Arm DB Thrusters (50/35)

12 Chest To Bar Pullups

Time Cap: 20 Minutes

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5 Rounds For Time: (Rx)

20 Calories Row/Bike/Ski

16 Single Arm DB Thrusters (50/35)

12 Pullups

Time Cap: 20 Minutes

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5 Rounds For Time: (Scaled)

20 Burpees/Calories Row/Bike/Ski

16 Single Arm DB Thrusters (Any Weight)

12 Pullups/Ring Rows/Banded/Jumping

Time Cap: 20 Minutes

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