Sunday

CrossFit Believe – CrossFit

PK: PK (Time)

5 Rounds for time of:

10 Back Squats, 225#

10 Deadlifts, 275#

400m Sprint

Rest 2-Minutes
In Honor of U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013
To learn more about PK click here

Saturday

CrossFit Believe – CrossFit

BRPES: Metcon (AMRAP – Reps)

18 Min Clock (Rx):

“Annie”

50-40-30-20-10

Double Unders

Situps

With Remaining Time AMRAP

Burpee Pullups

2 Scores: Total Burpee Pullups & “Annie” Time

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18 Min Clock (Scaled):

50-40-30-20-10

Single Unders

Situps

With Remaining Time AMRAP

Burpee Pullups

Annie: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Wednesday

CrossFit Believe – CrossFit

OVRAL: Metcon (Time)

For Time:

“Karen”

150 Wallballs (20/14)

Rest 5 Min…

Then,

3 Rounds

200m Run

15 Handstand Pushups

Overall Time Cap: 25 Minutes

2 Scores: Overall Time & “Karen”

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For Time:

“Karen”

150 Wallballs (Any Weight)

Rest 5 Min…

Then,

3 Rounds

200m Run

15 Elevated Handstand Pushups/Hand Release Pushups

Karen: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Tuesday

CrossFit Believe – CrossFit

12.3: CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar
**Push Jerks are okay.

Matt Shell’s Birthday Massacre

CrossFit Believe – CrossFit

Shell: Metcon (Time)

Matt Shell’s Birthday Massacre:

16 Alt Rounds w/ Partner: (Rx)

200m Run

37 Double Unders

8 Squat Clean Thrusters (135/95)

*Thruster Jerk = Okay

Time Cap: 37 Minutes

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16 Alt Rounds w/ Partner: (Rx)

200m Run

37 Single Unders

8 Squat Clean Thrusters (Any Weight)

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Sunday

CrossFit Believe – CrossFit

7RFT: Metcon (Time)

7 Rounds For Time (Rx):

5 Burpee Box Jump Overs (24/20)

1 Rope Climb

3 Wall Walks

50m Sandbag Carry (150/100)

Time Cap: 21 Minutes

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7 Rounds For Time (Scaled):

5 Burpee Box Overs (Any Height)

7 Pullups/ 7 Cal Ski/ 1 Rope Climb Attempt

3 Scaled Wall Walks or 9 Walk Outs

50m Sandbag Carry (Any Weight)

Saturday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

22 Min AMRAP (Rx):

200M Run

15 Handstand Push-ups (Flat Mat)

12 Deadlifts (115/75)

9 Hang Power Cleans

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22 Min AMRAP (Scaled):

200M Run

15 Elevated Handstand Push-ups or Hand Release Push-ups

12 Deadlifts (Any Weight)

9 Hang Power Cleans

Friday

CrossFit Believe – CrossFit

FT:: Metcon (Time)

For Time (Rx):

25 Wallballs (20/14)

25 Shoulder to Overhead (135/95)

25 Wallballs

25 Burpees Over Barbell

25 Wallballs

75/60 Cals (Row/Bike/Ski)

25 Wallballs

25 Cleans (135/95)

25 Wallballs

25 Strict Pullups

25 Wallballs

Time Cap: 25 Minutes

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For Time (Scaled):

25 Wallballs (Any Weight)

25 Shoulder to Overhead (Any Weight)

25 Wallballs

25 Burpees Over Barbell

25 Wallballs

75/60 Cals (Row/Bike/Ski)

25 Wallballs

25 Cleans (Any Weight)

25 Wallballs

25 Pullups/Ring Rows/Banded/Jumping

25 Wallballs

Thursday

CrossFit Believe – CrossFit

E3MOM: Metcon (3 Rounds for time)

Every 7 Minutes For 21 Minutes, Complete: (Rx)

48 Situps

24 Box Jump Overs (24/20)

12 Alt. Single Arm Devil’s Presses (50/35)

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Every 7 Minutes For 21 Minutes, Complete: (Scaled)

48 Situps

24 Box Overs (Any Height)

12 Alt. Single Arm Devil’s Presses (Any Weight)

*Scale movements to finish each section in less than 6 minutes.

Weight Vest Wednesday

CrossFit Believe – CrossFit

FT:: Metcon (Time)

For Time (Rx):

1 Mile Run

200 Air Squats

100 Reverse Lunges

50 Chest to Ground Push Ups

*Partition as needed

* W/ Weight Vest (Rx+)

*Run must be completed to be Rx or Rx+

Time Cap: 25 Min

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