Monday

CrossFit Believe – CrossFit

AMRP1: Metcon (AMRAP – Rounds and Reps)

21 Min Running Clock: (Rx)

5 Min AMRAP:

6 Burpee Box Jump Overs (24/20)

12 Hang Squat Cleans (95/65)

Rest 3 Mins…

AMRP2: Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP:

4 Burpee Box Jump Overs (24/20)

8 Hang Squat Cleans (115/75)

Rest 3 Mins…

AMRP3: Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP:

2 Burpee Box Jump Overs (24/20)

4 Hang Squat Cleans (135/95)

Sunday

CrossFit Believe – CrossFit

Cals: Metcon (AMRAP – Reps)

Row Intervals

Max Cals in 2 Minutes

Rest 2 Min

Max Cals in 2 Minutes

Rest 2 Min

Max Cals in 2 Minutes

Score: Total Calories

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21159: Metcon (Time)

For Time:

21-15-9

Deadlifts (225/155)

Burpee Pullups

Time Cap: 15 Minutes

*Workout Adapted from Rogue Invitational

Saturday

CrossFit Believe – CrossFit

4RFT: Metcon (Time)

4 Rounds For Time: (Rx)

400m Run

10 Right Arm DB Thrusters (50/35)

50ft Right Arm DB Overhead Walking Lunge

10 Left Arm DB Thrusters

50ft Left Arm DB Overhead Walking Lunge

20 Situps

Time Cap: 22 Mins

TGIF

CrossFit Believe – CrossFit

Announcement

Night of the Living Deadlift Event

5:30pm-7:30pm

You’ll have the entire 2 hours to establish a 1RM deadlift. There will also be a posted partner workout. We will have heat signups on the marker board with the first heat being 6:00pm.

*Regular 5:30pm and 6:30pm classes are cancelled.

After the event, we will be going as a group to a local haunted house. Everyone is welcome to come along. It does cost so bring cash.

STOH: Metcon (Weight)

5 Sets For Total Weight:

10 Shoulder To Overhead

8 Shoulder To Overhead

6 Shoulder To Overhead

4 Shoulder To Overhead

2 Shoulder To Overhead

*Unbroken Sets – From Rack

Score: Total Weight Moved

Example:

10@95#

8@105#

6@115#

4@125#

2@135#

Score: 3250#

21.1: Crossfit Games Open 21.1 RX (Ages 16-54) (Time)

For Time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here
DU:SU 1:1

Scaled WW: Walk Out To Wall Touch

Thursday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

22 Min AMRAP: (Rx+)

10-20-30-40-50… Wallballs (20/14)

2-4-6-8-10… Squat Snatches (155/105)

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22 Min AMRAP: (Rx)

10-20-30-40-50… Wallballs (20/14)

2-4-6-8-10… Squat Cleans (155/105)

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22 Min AMRAP: (Scaled)

10-20-30-40-50… Wallballs (Any Weight)

2-4-6-8-10 Squat Snatches/Cleans (Any Weight)

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Weight Vest Wednesday

CrossFit Believe – CrossFit

E4MOM: Metcon (5 Rounds for time)

Every 4 Minutes For 20 Minutes w/ Weight Vest, Complete: (Rx+)

18/15 Calories

15 Air Squats

12 Chest To Ground Strict Pushups

4 Bar Muscle Ups

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Every 4 Minutes For 20 Minutes w/ Weight Vest, Complete: (Rx)

18/15 Calories

15 Air Squats

12 Chest To Ground Strict Pushups

9 Chest To Bar Pullups

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Every 4 Minutes For 20 Minutes w/ or w/o Weight Vest, Complete: (Scaled)

18/15 Calories

15 Air Squats

12 Hand Release Pushups

9 Burpee Pullups

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Jon’s Birthday Beatdown

CrossFit Believe – CrossFit

JonBD: Metcon (AMRAP – Rounds and Reps)

Jon B.’s Birthday Beatdown

30 Min AMRAP w/ A Partner (Rx):

10 Synchro Burpees Over Barbell

22 Deadlifts (135/95)

10 Burpees Over Barbell (Partner 1)

22 Synchro Box Jump Overs (20)

10 Burpees Over Barbell (Partner 2)

22 Synchro DB Snatches (50/35)

200m Run (Both Partners)

*Scale weight and height as needed for scaled. Step overs okay.

*Both partners must be Rx to click the Rx button.

Monday

CrossFit Believe – CrossFit

FSQT: Front Squat (10-8-6-4-2)

10 @ 50%

8 @ 60%

6 @ 70%

4 @ 80%

2 @ 90%

13.4: CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Sunday

CrossFit Believe – CrossFit

FT:: Metcon (Time)

For Time: (Rx)

Cash In: 15 Chest to Bar Pullups

Then, 3 Rounds:

10 Squat Cleans (155/105)

20 Burpee Box Jump Overs (24/20)

80 Double Unders

Cash Out: 15 Chest to Bar Pullups

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For Time: (Scaled)

Cash In: 15 Pullups/ 25 Ring Rows

Then, 3 Rounds:

10 Squat Cleans (Any Weight)

20 Burpee Box Jump Overs (Any Height)

120 Single Unders

Cash Out: 15 Pullups/ 25 Ring Rows

Saturday

CrossFit Believe – CrossFit

E7MOM: Metcon (3 Rounds for time)

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

40 Situps

30 Alt DB Snatches (50/35)

20 Burpees Over DB

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

40 Situps

30 Alt DB Snatches (Any Weight)

20 Burpees Over DB (Step Over Okay)

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