Tuesday

CrossFit Believe – CrossFit

FT:: Metcon (Time)

For Time: (Rx+)

50-40-30-20-10 Row/Bike/Ski Calories

25-20-15-10-5 Shoulder To Overhead (135/95)

5-4-3-2-1 Ring/Bar Muscle Ups

Time Cap: 25 Minutes

*Bike Erg: Scaled

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For Time: (Rx)

50-40-30-20-10 Row/Bike/Ski Calories

25-20-15-10-5 Shoulder To Overhead (135/95)

25-20-15-10-5 Pullups

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For Time: (Scaled)

50-40-30-20-10 Row/Bike/Ski Calories

25-20-15-10-5 Shoulder To Overhead (Any Weight)

25-20-15-10-5 Pullups/Ring Rows/Banded/Jumping

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Devin’s Birthday Beatdown

CrossFit Believe – CrossFit

DMBD: Metcon (No Measure)

4 Rounds NOT For Time:

10 DB Drag Curls or Hammer Curls

10 DB Bent Over Rows

10 Single Leg DB RDLs (5R/5L)

10 DB Standing Arnold Presses

AMRAP: Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP: (Rx)

2 Clean & Jerks (115/75)

7 Pushups

2 Power Snatches (115/75)

7 Box Jump Overs (24/20)

*Rx women: Please use 2-10# plates instead of a 15# and a 5#. Thank you.

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16 Min AMRAP: (Scaled)

2 Clean & Jerks (Any Weight)

7 Pushups

2 Power Snatches (Any Weight)

7 Box Overs (Any Height)

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Sunday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP (Rx+)

30/20 Calories (Air Bike)

60 Double Unders

30 Wallballs (20/14)

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20 Min AMRAP (Rx)

30/20 Calories (Row)

60 Double Unders

30 Wallballs (20/14)

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20 Min AMRAP (Scaled)

30/20 Calories

60 Single Unders or Double Unders

30 Wallballs (Any Weight)

Saturday

CrossFit Believe – CrossFit

BSQT: Back Squat (5-5-5-5-5)

5×5@70%

FT: Metcon (Time)

For Time: (Rx+)

3-9-15-21-15-9-3

Deadlifts (205/145)

Box Jumps Overs (24/20)

Time Cap: 12 Minutes

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For Time: (Rx)

3-9-15-21-15-9-3

Deadlifts (165/110)

Box Jumps Overs (24/20)

Time Cap: 12 Minutes

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For Time: (Scaled)

3-9-15-21-15-9-3

Deadlifts (Any Weight)

Box Jumps Overs (Any Height)

Time Cap: 12 Minutes

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Kearston’s Birthday Beatdown

CrossFit Believe – CrossFit

KTBD: Metcon (AMRAP – Rounds and Reps)

Kearston’s Birthday Beatdown:

21 Min AMRAP w/ Partner & Vest: (Rx+)

2 Rounds:

21 DB Goblet Squats (35/20)

21 Med Ball Situps (20/14)

21 Single Arm Devils Presses

21 DB Overhead Stationary Lunges

Right into,

2 Rounds:

21 Air Squats

21 Situps

21 Burpees

21 Stationary Lunges

*Partition All Work As You Wish

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21 Min AMRAP w/ Partner: (Rx)

2 Rounds:

21 DB Goblet Squats (35/20)

21 Med Ball Situps (20/14)

21 Single Arm Devils Presses

21 DB Overhead Stationary Lunges

Right into,

2 Rounds:

21 Air Squats

21 Situps

21 Burpees

21 Stationary Lunges

*Partition All Work As You Wish

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21 Min AMRAP w/ Partner: (Scaled)

2 Rounds:

21 DB Goblet Squats (Any Weight)

21 Med Ball Situps (Any Weight)

21 Single Arm Devils Presses

21 DB Overhead Stationary Lunges

Right into,

2 Rounds:

21 Air Squats

21 Situps

21 Burpees

21 Stationary Lunges

*Partition All Work As You Wish

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Thursday

CrossFit Believe – CrossFit

EMOM: Metcon (Weight)

Every Minute On The Minute For 24 Minutes, Alt Movements: (Rx)

*6 Burpee Over Barbell + 6 Toes To Bar

*1 Attempt – Snatch (Anyhow)

*You must get all 12 reps (burpees + ttb) every time to click the Rx button

Score: Heaviest Successful Snatch

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Every Minute On The Minute For 24 Minutes, Alt Movements: (Scaled)

*6 Burpee Over Barbell + 12 Hanging Knee Raises

*1 Attempt – Snatch (Anyhow)

*Scale reps (burpees + knee raises) as needed.

Score: Heaviest Successful Snatch

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Stephen’s Birthday Beatdown

CrossFit Believe – CrossFit

STRAT: Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest
One minute at each station.

Women’s Rx: 14#WB, 55#Barbell

*All barbells must be controlled back to the ground. Do not drop the barbells.

*Subbing out the SDHP for power cleans is Rx.

Tuesday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP (Rx)

63 Double Unders

21 Handstand Pushups (Flat Mat)

21 Pullups

21 KB Swings (53/35)

1 Min Plank Hold on Elbows

45 Double Unders

15 Handstand Pushups

15 Pullups

15 KB Swings

1 Min Plank Hold on Elbows

27 Double Unders

9 Handstand Pushups

9 Pullups

9 KB Swings

1 Min Plank Hold on Elbows

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20 Min AMRAP (Scaled)

63 Double Unders or Single Unders

21 Hand Release Pushups

21 Ring Rows

21 KB Swings (Any Weight)

1 Min Plank Hold

45 Double Unders or Single Unders

15 Hand Release Pushups

15 Ring Rows

15 KB Swings

1 Min Plank Hold

27 Double Unders or Single Unders

9 Hand Release Pushups

9 Ring Rows

9 KB Swings

1 Min Plank Hold