Month: February 2021

CrossFit Believe – CrossFit

AMRP6: Metcon (AMRAP – Rounds and Reps)

21 Min Running Clock: (Rx)

6 Min AMRAP:

8 Clean & Jerks (115/75)

8 Burpee Box Jump Overs (24/20)

Rest 3 Mins

5 Min AMRAP:

6 Clean & Jerks (115/75)

60 Double Unders

Rest 3 Mins

4 Min AMRAP:

4 Clean & Jerks (115/75)

30 Double Unders

4 Burpee Box Jump Overs (24/20)

*Rx women: please use 4 green 10s on your barbell to keep from damaging the black 10s.

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21 Min Running Clock: (Scaled)

6 Min AMRAP:

8 Clean & Jerks (Any Weight)

8 Burpee Box Jump Overs (Any Height)

Rest 3 Mins

5 Min AMRAP:

6 Clean & Jerks (Any Weight)

120 Single Unders

Rest 3 Mins

4 Min AMRAP:

4 Clean & Jerks (Any Weight)

60 Single Unders

4 Burpee Box Jump Overs (Any Height)

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AMRP5: Metcon (AMRAP – Rounds and Reps)

AMRP4: Metcon (AMRAP – Rounds and Reps)

CrossFit Believe – CrossFit

6RFT: Metcon (Time)

For Time (Rx):

3 Rounds

8 DB Squat Cleans (50s/35s)

16 Handstand Pushups (Flat Mat)

8 DB Shoulder to Overhead

Rest 5 Minutes, Then

3 Rounds

8 DB Thrusters

16 DB Overhead Stationary Lunges

8 DB Front Squats

Time Cap: 20 Minutes

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For Time (Scaled):

3 Rounds

8 DB Squat Cleans (Any Weight)

16 Handstand Release T Pushups

8 DB Shoulder to Overhead

Rest 5 Minutes, Then

3 Rounds

8 DB Thrusters

16 DB Front Rack Stationary Lunges

8 DB Front Squats

Time Cap: 20 Minutes

CrossFit Believe – CrossFit

E2MOM: Metcon (10 Rounds for time)

Every 2 Minutes for 20 Minutes, Complete: (Rx)

16/13 Calories

30 Double Unders

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Every 2 Minutes for 20 Minutes, Complete: (Scaled)

16/13 Calories

30 Single Unders

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CrossFit Believe – CrossFit

SOUTH: Metcon (AMRAP – Rounds and Reps)

Southerland Farewell WOD

25 Min AMRAP W/ Weight Vest (Rx+)

10 KB Stationery Lunges (53/35)

10 Pullups

10 Burpees to a 6in Target

10 Toes to Bar

10 Russian KB Swings

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25 Min AMRAP (Rx)

10 KB Stationery Lunges (53/35)

10 Pullups

10 Burpees to a 6in Target

10 Toes to Bar

10 Russian KB Swings

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25 Min AMRAP (Scaled)

10 KB Stationery Lunges (Any Weight or Bodyweight)

10 Ring Rows/ Banded Pullups

10 Burpees to a Target

10 Knee Raises/ Leg Raises/ Anchored Toes to Bar

10 Russian KB Swings (Any Weight)

CrossFit Believe – CrossFit

CLNx5: Metcon (Weight)

12 Min Clock:

Build Clean (Squat or Power)

Score: Heaviest 5 Cleans Added Together

FT: Metcon (Time)

21-18-15-12-9-6-3

Wallballs (20/14)

DB Snatches (50/35)

Time Cap: 12 Minutes

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21-18-15-12-9-6-3

Wallballs (Any Weight)

DB Snatches (Any Weight)

Time Cap: 12 Minutes

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CrossFit Believe – CrossFit

PRTNR: Metcon (Time)

5 Rounds For Time w/ Partner: (Rx)

20 Handstand Pushups (Flat Mat)

30 Deadlifts (135/95)

40 Box Jump Overs (24/20)

50 Situps

Time Cap: 25 Minutes

*Partition work as needed.

*Both partners need to complete the workout Rx to click the Rx button.

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5 Rounds For Time w/ Partner: (Scaled)

20 Handstand Pushups (Scaled ROM)/Hand Release “T” Push-ups/Seated DB Presses

30 Deadlifts (Any Weight)

40 Box Overs (Any Height)

50 Situps

Time Cap: 25 Minutes

*Partition work as needed.

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CrossFit Believe – CrossFit

FT: Metcon (Time)

**WE ARE STILL CHANGING OUR SHOES AT THE FRONT DOOR. BRING EXTRA SHOES!

For Time: (Rx)

50 Double Unders

9 Thrusters (95/65)

9 Bar Facing Burpees

50 Double Unders

15 Thrusters

15 Bar Facing Burpees

50 Double Unders

12 Thrusters

12 Bar Facing Burpees

Rest 4 Mins, Repeat

Time Cap: 24 Minutes

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For Time: (Scaled)

100 Single Unders

9 Thrusters (Any Weight)

9 Bar Facing Burpees

100 Single Unders

15 Thrusters

15 Bar Facing Burpees

100 Single Unders

12 Thrusters

12 Bar Facing Burpees

Rest 4 Mins, Repeat

Time Cap: 24 Minutes

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP: (Rx+)

50 Alt. Pistols

7 Muscle Ups

10 Hang Power Cleans (175/125)

*If you finish 3 rounds, note your time in the comments as this is the “Nasty Girls 2.0” benchmark workout. Still continue the workout though…

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20 Min AMRAP: (Rx)

50 Air Squats

7 Muscle Ups

10 Hang Power Cleans (135/95)

*If you finish 3 rounds, note your time in the comments as this is the “Nasty Girls” benchmark workout. Still continue the workout though…

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20 Min AMRAP: (Scaled)

50 Air Squats or 50 Pistols

14 Pullups or 7 Pullups + 7 Dips

10 Hang Power Cleans (Any Weight)

CrossFit Believe – CrossFit

FT: Metcon (Time)

For Time (Rx):

21-15-9

Bench Presses (115/75)

3-2-1

Rope Climbs

Rest 5 Minutes

21-15-9

Deadlifts (205/135)

Shoulder to Overhead (115/75)

Time Cap: 20 Minutes

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For Time (Scaled):

21-15-9

Bench Presses (65%)

15-12-9

Calories on Rower or Ski Erg

Rest 5 Minutes

21-15-9

Deadlifts (65%)

Shoulder to Overhead (50% of Clean and Jerks)

Time Cap: 20 Minutes

CrossFit Believe – CrossFit

17.1: CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes