Carla’s Birthday Extravanganza

CrossFit Believe – CrossFit

Carla: Metcon (Time)

Carla’s Birthday Extravanganza:

Cash In: 400m Run/ 500m Row

Athletes Must Split Evenly

12 Rounds for Time w/ a Partner (Rx+)

Alternate Full Rounds

12 Hang Power Cleans

12 Wallballs (20/14)

12 Lunges w/ Med Ball (Anyhow)

Cash Out: 400m Run/ 500m Row

Athletes Must Split Evenly

Rounds 1-6 (115/75)

Rounds 7-12 (155/105)

Time Cap: 22 Min

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Cash In: 400m Run/ 500m Row

Athletes Must Split Evenly

12 Rounds for Time w/ a Partner (Rx)

Alternate Full Rounds

12 Hang Power Cleans

12 Wallballs (20/14)

12 Lunges w/ Med Ball (Anyhow)

Cash Out: 400m Run/ 500m Row

Athletes Must Split Evenly

Rounds 1-6 (75/55)

Rounds 7-12 (95/65)

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Cash In: 400m Run/ 500m Row

Athletes Must Split Evenly

12 Rounds for Time w/ a Partner (Scaled)

Alternate Full Rounds

12 Hang Power Cleans

12 Wallballs (Any Weight)

12 Lunges (Anyhow)

Cash Out: 400m Run/ 500m Row

Athletes Must Split Evenly

Rounds 1-6 (50%)

Rounds 7-12 (65%)

Monday

CrossFit Believe – CrossFit

FT:: Metcon (Time)

4 Rounds: (Rx+)

15 Deadlifts (135/95)

12 Box Jump Overs (30/24)

9 Shoulder To Overhead

6 Burpees Over Barbell

Rest 3 Minutes…

2 Rounds:

30 Deadlifts (135/95)

24 Box Jump Overs (30/24)

18 Shoulder To Overhead

12 Burpees Over Barbell

Time Cap: 20 Minutes

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4 Rounds: (Rx)

15 Deadlifts (95/65)

12 Box Jump Overs (24/20)

9 Shoulder To Overhead

6 Burpees Over Barbell

Rest 3 Minutes…

2 Rounds:

30 Deadlifts (95/65)

24 Box Jump Overs (24/20)

18 Shoulder To Overhead

12 Burpees Over Barbell

Time Cap: 20 Minutes

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4 Rounds: (Scaled)

15 Deadlifts (Any Weight)

12 Box Jump Overs (Any Height)

9 Shoulder To Overhead

6 Burpees Over Barbell

Rest 3 Minutes…

2 Rounds:

30 Deadlifts (Any Weight)

24 Box Jump Overs (Any Height)

18 Shoulder To Overhead

12 Burpees Over Barbell

Time Cap: 20 Minutes

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Sunday

CrossFit Believe – CrossFit

SNDY: Metcon (No Measure)

For Time (Rx):

“Jackie”

1000m Row

50 Thrusters (45/35)

30 Pullups

Time Cap: 12 Min

From 15:00-25:00

Max Wallballs (20/14)

*Each time you break during a set of wallballs, perform 1 wall walk.

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For Time (Scaled):

“Jackie”

1000m Row

50 Thrusters (Any Weight)

30 Ring Rows

Time Cap: 12 Min

From 15:00-25:00

Max Wallballs (Any Weight)

*Each time you break during a set of wallballs, perform a 20 sec plank or modified wall walk.

JCKIE: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

WBs: Metcon (AMRAP – Reps)

Hero “The Lyon”

CrossFit Believe – CrossFit

Lyon: The Lyon (Time)

5 rounds, each for time of:

165-lb. squat cleans, 7 reps

165-lb. shoulder-to-overheads, 7 reps

7 burpee chest-to-bar pull-ups

Rest 2 minutes between rounds.

Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

Post time for each round to comments.
To learn more about The Lyon click here
Score: Overall Time Including Rest

Women’s Rx: 110#

Eva’s Birthday Beatdown

CrossFit Believe – CrossFit

EVA: Metcon (Time)

Eva’s Birthday Beatdown:

2 Rounds For Time w/ Partner:

38 Cals Row/Ski or 25 Assault/Echo Bike

38 Back Squats (95/65)

38 Cals Row/Ski or 25 Assault/Echo Bike

38 Deadlifts (95/65)

38 Cals Row/Ski or 25 Assault/Echo Bike

38 Box Jump Overs (24/20)

38 Cals Row/Ski or 25 Assault/Echo Bike

38 Russian KB Swings (53/35)

38 Cals Row/Ski or 25 Assault/Echo Bike

38 KB Reverse Lunges

Time Cap: 40 Minutes

Rx+: Weight Vest

Scaled: Scaled Weight/Height

*Bike Erg Is Scaled

**Do NOT Drop A Barbell Off Your Back!!

Thursday

CrossFit Believe – CrossFit

SN: Metcon (Weight)

Strength

EMOM for 10 Minutes (Rx+)

1 Power Snatch + 2 Overhead Squats

EMOM for 10 Minutes (Rx)

1 Power Clean + 2 Front Squats

Increase Weight Each Round. Score is heaviest complex weight.

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AMRAP: Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP (Rx+)

10 Handstand Pushups (Flat Mat)

5 Squat Snatches (135/95)

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8 Min AMRAP (Rx)

10 Handstand Pushups (Ab Mat)

5 Squat Snatches (95/65)

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8 Min AMRAP (Scaled)

10 Hand Release Pushups/Seated DB Presses/Elevated HSPU

5 Snatches Anyhow (Any Weight)

Wednesday

CrossFit Believe – CrossFit

FT:: Metcon (Time)

40-30-20-10 (Rx+)

Alt DB Hang Snatches (50/35)

Toes To Bar

Alt DB Hang Clean & Jerks

DB Step Ups (24/20)

Time Cap: 25 Minutes

*DB Can Be Held However During Step Ups.

**DO NOT DROP DBs

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40-30-20-10 (Rx)

Alt DB Hang Snatches (50/35)

Situps (80-60-40-20 Reps)

Alt DB Hang Clean & Jerks

DB Step Ups (24/20)

Time Cap: 25 Minutes

*DB Can Be Held However During Step Ups.

**DO NOT DROP DBs

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40-30-20-10 (Scaled)

Alt DB Hang Snatches (Any Weight)

Hanging Knee Raises/Anchored TTB

Alt DB Hang Clean & Jerks

DB Step Ups (Any Weight/Height, No Weight)

Time Cap: 25 Minutes

*DB Can Be Held However During Step Ups.

**DO NOT DROP DBs

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Tuesday

CrossFit Believe – CrossFit

BSqt: Back Squat (3-3-3-3-3-3-3)

7×3@75%

AMRAP: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP: (Rx+)

4 Ring Muscle Ups

30 Wallballs (20/14)

50 Double Unders

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12 Min AMRAP: (Rx)

15 Pullups

30 Wallballs (20/14)

50 Double Unders/75 Single Unders

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12 Min AMRAP: (Scaled)

15 Pullups/Ring Rows/Banded/Jumping

30 Wallballs (Any Weight)

50 Double Unders/75 Single Unders

Monday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Reps)

5 Min AMRAP: (Rx)

5 Power Cleans (165/115)

5 Burpees Over Barbell

10 Air Squats

Rest 3 Minutes…

5 Min AMRAP:

3 Power Cleans (185/125)

5 Burpees Over Barbell

15 Air Squats

Rest 3 Minutes…

5 Min AMRAP:

1 Power Clean (205/135)

5 Burpees Over Barbell

20 Air Squats

Score: Total Reps (All 3)

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5 Min AMRAP: (Scaled)

5 Power Cleans (Any Weight)

5 Burpees Over Barbell

10 Air Squats

Rest 3 Minutes…

5 Min AMRAP:

3 Power Cleans (Any Weight)

5 Burpees Over Barbell

15 Air Squats

Rest 3 Minutes…

5 Min AMRAP:

1 Power Clean (Any Weight)

5 Burpees Over Barbell

20 Air Squats

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Sunday

CrossFit Believe – CrossFit

FT:: Metcon (Time)

For Time (Rx+)

Cash In: 20 Bar Facing Burpees

4 Rounds

30 Double Unders

20/15 Cals (Assault Bike/Ski)

10 Overhead Squats (135/95)

Cash Out: 20 Burpee Box Getovers (42)

Time Cap: 20 Minutes

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For Time (Rx)

Cash In: 20 Bar Facing Burpees

4 Rounds

30 Double Unders

20/15 Cals

10 Overhead Squats (95/65)

Cash Out: 20 Burpee Box Getovers (30)

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For Time (Scaled)

Cash In: 20 Bar Facing Burpees

4 Rounds

45 Single Unders

20/15 Cals

10 Overhead Squats (Any Weight)

Cash Out: 20 Burpee Box Getovers (Any Height)