Sunday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP (Rx+)

200M Sandbag Run (100/70)

5 Curtis Ps (115/75)

1 Ring Muscle Up

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25 Min AMRAP (Rx)

200M Sandbag Run (70/50)

5 Curtis Ps (95/65)

5 Pullups

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25 Min AMRAP (Scaled)

200M Sandbag Run (Any Weight)

5 Curtis Ps (Any Weight)

10 Ring Rows

Saturday

CrossFit Believe – CrossFit

4RFT: Metcon (Time)

4 Rounds For Time (Rx+)

21 Wallballs (20/14)

15 Deadlifts (155/105)

12 Handstand Pushups (Flat Mat)

9 Power Snatches

Time Cap: 20 Minutes

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4 Rounds For Time (Rx)

21 Wallballs (20/14)

15 Deadlifts (115/75)

12 Handstand Pushups (Ab Mat)

9 Power Snatches

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4 Rounds For Time (Scaled)

21 Wallballs (Any Weight)

15 Deadlifts (Any Weight)

12 T Pushups/ Elevated Handstand Pushups

9 Power Snatches (Any Weight)

TGIF

CrossFit Believe – CrossFit

CMPLX: Metcon (Weight)

Build This Complex To A Maximum:

4 Deadlifts

3 Hang Power Cleans

2 Front Squats

1 Jerk

*10 Min Strict Timer – Barbell Starts Empty

*Entire Complex Must Be Done Before Time Expires

AMRAP: Metcon (4 Rounds for reps)

18 Min Running Clock:

3 Min AMRAP w/ Vest: (Rx+)

40 Air Squats

30 Reverse Lunges

20 Situps

10 Box Jump Overs (24/20)

Max Burpees w/ Remaining Time

Rest 2 Minutes, Repeat For 4 Total AMRAPs

Score: Total Reps Including The Squats, Lunges, Situps, Box Overs & Burpees

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18 Min Running Clock:

3 Min AMRAP: (Rx)

40 Air Squats

30 Reverse Lunges

20 Situps

10 Box Jump Overs (24/20)

Max Burpees w/ Remaining Time

Rest 2 Minutes, Repeat For 4 Total AMRAPs

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18 Min Running Clock:

3 Min AMRAP: (Scaled)

40 Air Squats

30 Reverse Lunges

20 Situps

10 Box Overs (Any Height)

Max Burpees w/ Remaining Time

Rest 2 Minutes, Repeat For 4 Total AMRAPs

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Thursday

CrossFit Believe – CrossFit

PRTNR: Metcon (AMRAP – Rounds and Reps)

*You MUST have tall socks or leg protection to climb the ropes.

28 Min AMRAP w/ Partner: (Rx+)

Alt Full Rounds:

Run 200m

6 Thrusters (135/95)

1 Rope Climb (12’, No Jumping)

*250m Row/Ski

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28 Min AMRAP w/ Partner: (Rx)

Alt Full Rounds:

Run 200m

6 Thrusters (95/65)

1 Rope Climb (12’)

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28 Min AMRAP w/ Partner: (Scaled)

Alt Full Rounds:

Run 200m

6 Thrusters (Any Weight)

2 KB Pullups or 10 Ring Rows

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Margarita’s Birthday Beatdown

CrossFit Believe – CrossFit

MMBD: Metcon (Time)

Margarita’s Birthday Beatdown

3 Rounds For Time (Rx+)

20 Double DB Hang Cleans (50s/35s)

20 Toes to Bar

20 Pullups

200 M Run/250 Row or Ski

Cash Out: 45 Double DB Shoulder to Overhead

Time Cap: 22 Minutes

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3 Rounds For Time (Rx)

20 Double DB Hang Cleans (35s/20s)

20 Situps

20 Ring Rows

200 M Run/250 Row or Ski

Cash Out: 45 Double DB Shoulder to Overhead

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3 Rounds For Time (Scaled)

20 Double DB Hang Cleans (Any Weight)

20 Situps

20 Ring Rows

200 M Run/250 Row or Ski

Cash Out: 45 Double DB Shoulder to Overhead

Tuesday

CrossFit Believe – CrossFit

5RFT: Metcon (Time)

5 Rounds For Time: (Rx+)

Run 400m

21 Wallballs (20/14)

12 Russian KB Swings (70/53)

Time Cap: 20 Minutes

400m Run = 500m Row = 500m Ski

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5 Rounds For Time: (Rx)

Run 400m

21 Wallballs (20/14)

12 Russian KB Swings (53/35)

Time Cap: 20 Minutes

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5 Rounds For Time: (Scaled)

Run 400m

21 Wallballs (Any Weight)

12 Russian KB Swings (Any Weight)

Time Cap: 20 Minutes

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Monday

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)

Sunday

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

Saturday

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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Southerland’s Farewell WOD

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)