Thursday

CrossFit Believe – CrossFit

SJerk: Split Jerk (1RM)

Build To Maximum From Rack

FT:: Metcon (Time)

For Time:

20 Overhead Squats (115/75)

5 Toes to Bar

15 Overhead Squats

10 Toes to Bar

10 Overhead Squats

15 Toes to Bar

5 Overhead Squats

20 Toes to Bar

Time Cap: 10 Minutes

WVW

CrossFit Believe – CrossFit

E5MOM: Metcon (5 Rounds for time)

Every 5 Minutes For 25 Minutes, Complete:

40 Double Unders

30 No Squat Wallballs (20/14)

20 Situps

10 Burpees

*Wear Weight Vest (20/14)

Michelle’s Birthday Blast

CrossFit Believe – CrossFit

MCBD: Metcon (AMRAP – Rounds and Reps)

Michelle Carroll’s Birthday Blast

36 Min AMRAP:

In Teams of 2:

36 Dumbbell Step Overs (50/35, 20″)

36 Handstand Pushups

36 Overhead Single DB Stationary Lunges

36′ Handstand Walk

36 Dumbbell Thrusters

*The thrusters and step overs will use two dumbbells.

*Partition work anyhow

Monday

CrossFit Believe – CrossFit

Bench: Bench Press (3RM)

10RFT: Metcon (Time)

10 Rounds For Time:

8 Deadlifts (155/105)(Rx+ 185/120)

6 Pullups (Rx+ CTB)

4 Front Squats

Time Cap: 15 Minutes

Sunday

CrossFit Believe – CrossFit

7RFT: Metcon (Time)

7 Rounds For Time:

12 Situps

9 Box Jump Overs (24/20)

6 Devils Presses (35/20)

Time Cap: 20 Minutes

Sunday

CrossFit Believe – CrossFit

Squat: Back Squat (5-5-5-5-5)

70%

2RFT: Metcon (Time)

2 Rounds For Time:

75 Double Unders

15 Power Cleans (155/105)

75 Double Unders

15 Shoulder To Overhead

Time Cap: 11 Minutes

TGIF

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

25 Minute AMRAP

20 Wallballs (20/14)

10 Handstand Pushups

5 Power Snatches (115/75)

After each round, double the repetitions of each movement.

Round 1- 20-10-5

Round 2- 40-20-10

Round 3-80-40-20

Round 4- 160-80-40

Thursday

CrossFit Believe – CrossFit

1600m: Metcon (Time)

For Time:

Row 1600m w/ Partner

E3MOM: Metcon (6 Rounds for time)

*This is solo, not w/ partner.

Every 3 Minutes for 18 Minutes, Complete:

10 Front Rack Barbell Stepups (95/65, 20″)

10 Shoulder to Overhead

10 Box Jump Overs (24/20)

*Men will stepup on 20″ box and then flip it to 24″ for jump overs.

Girl WOD Angie

CrossFit Believe – CrossFit

Angie: Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
*This workout is meant to be unpartitioned and in this order.

*Wear vest if you’re nuts.

Time Cap: 20 Minutes

Tuesday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP w/ Partner:

100 Double Unders

25 Front Squats (135/95)

4 Rope Climbs (15)

*Partition work as needed with partner.