Month: May 2021

CrossFit Believe – CrossFit

PRTNR: Metcon (Time)

For Time w/ Partner: (Rx)

4 Alt Rounds:

200m Run or 15 Cal Row/Assault Bike/Ski

40 Double Unders

20 DB Hang Power Snatches (50/35)

Then,

50 Synchro Single Arm DB Thrusters

Then,

4 Alt Rounds:

200m Run or 15 Cal Row/Assault Bike/Ski

40 Double Unders

20 DB Hang Power Snatches (50/35)

Time Cap: 24 Minutes

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For Time w/ Partner: (Scaled)

4 Alt Rounds:

200m Run or 15 Cal Row/Assault Bike/Ski

60 Single Unders

20 DB Hang Power Snatches (Any Height)

Then,

50 Synchro Single Arm DB Thrusters

Then,

4 Alt Rounds:

200m Run or 15 Cal Row/Assault Bike/Ski

60 Single Unders

20 DB Hang Power Snatches (Any Height)

CrossFit Believe – CrossFit

Murph: Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Rep Schemes Ideas:

Half Murph

800 m. run

50 pull-ups

100 push-ups

150 air squats

800 m. run

CrossFit Believe – CrossFit

10RFT: Metcon (Time)

10 Rounds For Time (Rx):

50m Run

3 Clean and Jerks (135/95)

6 Box Jump Overs (24/20)

12 Situps

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10 Rounds For Time (Scaled):

50m Run

3 Clean and Jerks (Any Weight)

6 Box Jump Overs (Any Height)

12 Situps

CrossFit Believe – CrossFit

6RFT: Metcon (Time)

6 Rounds For Time: (Rx)

10 Wallballs (20/14)

6 Devils Presses (50s/35s)

10 Toes To Bar

6 DB Front Squats

Time Cap: 18 Minutes

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6 Rounds For Time: (Scaled)

10 Wallballs (Any Weight)

6 Devils Presses (Any Weight)

10 Hanging Knee Raises

6 DB Front Squats

Time Cap: 18 Minutes

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CrossFit Believe – CrossFit

TGIF: Metcon (Time)

For Time w/ Partner: (Rx)

3200m Run (16 Laps)

160 Cals Assault/Echo Bike

160 Cals Row

Time Cap: 40 Minutes

*Partition Work As Needed

*One Partner Works At A Time

*Do Not Use BikeErg

CrossFit Believe – CrossFit

CHBD: Metcon (AMRAP – Rounds and Reps)

Chris’s Birthday Beatdown

34 Min AMRAP: (Rx+)

5 Bar Muscle Ups

27 Double Unders

27 Box Jump Overs (30/24)

5 Bar Muscle Ups

27 Double Unders

27 Box Jump Overs

400m Run or 34 Calories Row/Air Bike/Ski

*Don’t use the Bike Erg.

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34 Min AMRAP: (Rx)

5 Burpee Chest To Bar Pullups

27 Double Unders

27 Box Jump Overs (24/20)

5 Burpee Chest To Bar Pullups

27 Double Unders

27 Box Jump Overs

400m Run or 34 Calories Row/Air Bike/Ski

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34 Min AMRAP: (Scaled)

5 Burpee Jumping Pullups

27 Double Unders or 54 Single Unders

27 Box Jump Overs (Any Height)

5 Burpee Jumping Pullups

27 Double Unders or 54 Single Unders

27 Box Jump Overs (Any Height)

400m Run or 34 Calories Row/Air Bike/Ski

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CrossFit Believe – CrossFit

EDBD: Metcon (Time)

Emalie’s Birthday Beatdown

14 Rounds For Time: (Rx+)

15 Sec. Handstand Hold

8 Situps

4 Deadlifts (135/85)

1 Power Clean & Split Jerk

1 Cartwheel (Hands & Feet In Line)

Time Cap: 20 Minutes

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14 Rounds For Time: (Rx)

30 Sec. Wallsit

8 Situps

4 Deadlifts (95/65)

1 Power Clean & Split Jerk

1 Cartwheel (Anyhow)

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14 Rounds For Time: (Scaled)

30 Sec. Wallsit or 15 Sec. Handstand Hold

8 Situps

4 Deadlifts (Any Weight)

1 Power Clean & Split Jerk

1 Cartwheel (Anyhow)

CrossFit Believe – CrossFit

PRTNR: Metcon (AMRAP – Rounds and Reps)

22 Min AMRAP w/ Partner: (Rx)

Alt Movements

4 Burpees

8 Russian KB Swings (53/35)

12 Wallballs (20/14)

8 Goblet Squats

4 Burpees

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22 Min AMRAP w/ Partner: (Scaled)

Alt Movements

4 Burpees

8 Russian KB Swings (Any Weight)

12 Wallballs (Any Weight)

8 Goblet Squats

4 Burpees

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CrossFit Believe – CrossFit

FSQT: Front Squat (3-2-1-3-2-1-3-2-1-1)

3@60%

2@65%

1@70%

3@65%

2@70%

1@75%

3@70%

2@75%

1@80%

1@85%

AMRAP: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP: (Rx+)

2 Power Cleans (115/75)

4 Thrusters

6 Chest To Bar Pullups

50m Run

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12 Min AMRAP: (Rx)

2 Power Cleans (95/65)

4 Thrusters

6 Pullups

50m Run

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12 Min AMRAP: (Scaled)

2 Power Cleans (Any Weight)

4 Thrusters

6 Ring Rows/Banded/Jumping

50m Run

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CrossFit Believe – CrossFit

FT:: Metcon (Time)

For Time (Rx):

20 Sandbag Squats (Black/Pink)

20 Sandbag Cleans

20 Sandbag Alternating Lunges

20 Burpees Over Sandbag

800m Run w/ Sandbag

10 Sandbag Squats

10 Sandbag Cleans (Black/Pink)

10 Sandbag Alternating Lunges

10 Burpees Over Sandbag

400m Run w/ Sandbag

Time Cap: 22 Minutes

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