Wednesday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP: (Rx+)

200m Run

24 Double Unders

8 Toes To Bar

8 DB Snatches (70/50)

1 Legless Rope Climb (15ft)

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20 Min AMRAP: (Rx)

200m Run

24 Double Unders

8 Toes To Bar

8 DB Snatches (50/35)

1 Rope Climb (15ft)

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20 Min AMRAP: (Scaled)

200m Run

36 Single Unders

8 Hanging Knee Raises

8 DB Snatches (Any Weight)

8 Ring Rows

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Tuesday

CrossFit Believe – CrossFit

LM213: Metcon (Time)

Legends Masters Online Qualifier 21.3

For Time (Rx):

10 Burpee Box Jump Overs (24/20)

10 Overhead Squats (95/65)

20 Burpee Box Jump Overs

20 Front Squats

30 Burpee Box Jump Overs

30 Back Squats

20 Burpee Box Jump Overs

20 Front Squats

10 Burpee Box Jump Overs

10 Overhead Squats

Time Cap: 20 Min

Rx+: 135/95

Do not drop the barbell off your back rack at the end of your back squats. The barbell must be safely taken over your head and placed in front of you.

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For Time (Scaled):

10 Burpee Box Overs (Any Height)

10 Overhead Squats (Any Weight)

20 Burpee Box Overs

20 Front Squats

30 Burpee Box Overs

30 Back Squats

20 Burpee Box Overs

20 Front Squats

10 Burpee Box Overs

10 Overhead Squats

Time Cap: 20 Min

Monday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

22 Min Running Clock (Rx):

12 Min AMRAP

4 Thrusters (115/75)

1 Wall Walk

Thrusters Increase By 4

Wall Walks Increase By 1

10 Minutes to Establish 1RM Thruster

No Jerk Allowed

Ex:

4, 8, 12… Thrusters

1, 2, 3… Wall Walks

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22 Min Running Clock (Scaled):

12 Min AMRAP

4 Thrusters (Any Weight)

1 Scaled Wall Walk or Walk Out to Wall

Thrusters Increase By 4

Wall Walks Increase By 1

10 Minutes to Establish 1RM Thruster

No Jerk Allowed

THRST: Thruster (1RM)

Sunday

CrossFit Believe – CrossFit

FT: Metcon (Time)

For Time (Rx):

200m Run

10 Bar Facing Burpees

10 Deadlifts (225/155)

400m Run

20 Bar Facing Burpees

20 Deadlifts (185/125)

800m Run

30 Bar Facing Burpees

30 Deadlifts (135/95)

Time Cap: 20 Minutes

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Saturday

CrossFit Believe – CrossFit

FT: Metcon (Time)

For Time: (Rx)

400m Run

50 Reverse Lunges

40 Russian KB Swings (53/35)

30 Handstand Pushups

100 Double Unders

20 Handstand Pushups

30 Russian KB Swings

40 Reverse Lunges

400m Run

Time Cap: 20 Mins

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For Time: (Scaled)

400m Run

50 Reverse Lunges

40 Russian KB Swings (Any Weight)

30 Hand Release Pushups

150 Single Unders

20 Hand Release Pushups

30 Russian KB Swings

40 Reverse Lunges

400m Run

Time Cap: 20 Mins

Tim H’s Birthday Beatdown

CrossFit Believe – CrossFit

Harms: Metcon (Time)

Tim’s Birthday Beatdown

For Time w/ Partner:

41 Calories Row/Bike/Ski

Then, 4 Rounds:

9 Power Cleans (135/95)

17 Shoulder To Overhead

Then, 41 Calories Row/Bike/Ski

Then, 4 Rounds:

9 Power Cleans (95/65)

17 Shoulder To Overhead

Then, 41 Calories Row/Bike/Ski

Time Cap: 25 Minutes

Alan’s Birthday Beatdown

CrossFit Believe – CrossFit

AJoy: Metcon (AMRAP – Rounds and Reps)

Alan’s Birthday Beatdown:

37 Min AMRAP: (Rx+)

9 Ring Muscle Ups

16 Squat Snatches (135/95)

700m Hill Run (Bottom Of The Hill & Back)

*The 4:30pm will NOT have rings available in the front room. Please avoid this class if you’d like to go Rx+.

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Alan’s Birthday Beatdown:

37 Min AMRAP: (Rx)

9 Bar Muscle Ups

16 Squat Snatches (135/95)

700m Hill Run (Bottom Of The Hill & Back)

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Alan’s Birthday Beatdown:

37 Min AMRAP: (Scaled)

9 Burpee Pullups

16 Snatches, Anyhow (Any Weight)

700m Hill Run (Bottom Of The Hill & Back)

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Wednesday

CrossFit Believe – CrossFit

30RFT: Metcon (Time)

30 Rounds for Time (Rx):

5 Wallballs (20/14)

3 Box Jump Overs (24/20)

1 Wall Walk

Time Cap: 22 Min

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30 Rounds for Time (Scaled):

5 Wallballs (Any Weight)

3 Box Jump Overs (Any Height)

1 Scaled Wall Walk or Walk Out to Wall

Tuesday

CrossFit Believe – CrossFit

CJ: Clean and Jerk (EMOM10)

Every Minute For 10 Minutes, Complete:

1 Clean & Jerk Attempt

*Build Each Minute

Score: Heaviest Successful Weight

AMRAP: Metcon (AMRAP – Rounds and Reps)

11 Min Running Clock (Rx):

3 Min AMRAP

10 Dumbbell Snatches (50/35)

20 Lateral Barbell Jumps

10 Situps

Rest 1 Min

Repeat 3 total times. Start each AMRAP where you left off the previous round.

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11 Min Running Clock (Scaled):

3 Min AMRAP

10 Dumbbell Snatches (Any Weight)

20 Lateral Barbell Steps

10 Situps

Rest 1 Min

Repeat 3 total times. Start each AMRAP where you left off the previous round.

9/11 Memorial WOD

CrossFit Believe – CrossFit


45s: Metcon (Time)

9/11 Memorial Workout

30 Minute Running Clock

For Time (Rx):

4 Rounds:

15 Cals Row/Bike/Ski

5 Power Cleans (135/95)

5 Bar Facing Burpees

5 Front Squats (135/95)

5 Chest to Bar Pullups

Right Into…

2001m Run

Time Cap: 15 Min (4Rds)/ 30 Min (Overall)

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For Time (Scaled):

4 Rounds:

15 Cals Row/Bike/Ski

5 Power Cleans (Any Weight)

5 Bar Facing Burpees

5 Front Squats (Any Weight)

5 Ring Rows

Right Into…

2001m Run

Time Cap: 15 Min (4Rds)/ 30 Min (Overall)

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“Striking the Four Fives” is a Hero workout created to honor the US firefighters and police officers who lost their lives in the terrorist attacks on 9/11/2001.

The workout draws its name from firefighter tradition and history.

Before radios, pagers and phone systems, the New York City Fire Department used a series of bells and telegraphs to send signals to outlying firehouses. Each message would have a preset number of ‘bell strikes’ so the receiving firehouse would know what the message was based on the number of ‘strikes.’

When a firefighter died in the line of duty, Headquarters would send five bell strikes, repeated four times.

This tradition continues to this day, despite the fact that the bells have been replaced as a communication device. Signaling the death of a firefighter is now known as “Striking the Four Fives” and the practice has extended to fire departments across the US.

The significance of the rep scheme is four rounds of 5 reps (4 sets of 5) and the calorie row prefacing each round adds up to 60, which is the number of Port Authority and NYPD police officers killed on 9/11.

The workout was created by firefighter and athlete Buzz Wadsworth of Cynergy CrossFit @cynergycrossfit (Hanson, MA, USA)