Sunday

CrossFit Believe – CrossFit

Bench: Metcon (AMRAP – Rounds and Reps)

25 Min Running Clock W/ a Partner

10 Min AMRAP (Alt. Rounds)

5 Bench Presses (115/75)

5 Burpees Over Bench

1 Rope Climb

Rest 5 Minutes

10 Min AMRAP (Alt. Rounds)

15/10 Cal Air Bike

1 Squat Clean (80% of Max)

Clean: Metcon (AMRAP – Rounds and Reps)

Saturday

CrossFit Believe – CrossFit

6RFT: Metcon (Time)

6 Rounds For Time: (Rx)

9 Hang Power Cleans (135/95)

15 Wallballs (20/14)

45 Double Unders

200m Run

Time Cap: 20 Minutes

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6 Rounds For Time: (Scaled)

9 Hang Power Cleans (Any Weight)

15 Wallballs (Any Weight)

70 Single Unders

200m Run

TGIF

CrossFit Believe – CrossFit

3Min: Metcon (AMRAP – Reps)

3 Min AMRAP: (Rx)

Rest 1 Min…

6 Min AMRAP:

Rest 2 Min…

For Time: (Cap: 12 Minutes)

30 Calories – Any Machine

15 Russian KB Swings (53/35)

45 Reverse Lunges

30 Pullups

45 Reverse Lunges

15 Russian KB Swings

30 Calories – Any Machine

6Min: Metcon (AMRAP – Reps)

FT:: Metcon (Time)

Thursday

CrossFit Believe – CrossFit

5RMPJ: Push Jerk (5RM)

Build To 5 Rep Max – From Rack

FT:: Metcon (Time)

For Time: (Rx)

200m Hill Run

30 Thrusters (95/65)

400m Hill Run

20 Thrusters

200m Hill Run

10 Thrusters

Time Cap: 13 Minutes

Rx+: Unbroken Thrusters & Must Finish Within Time Cap

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For Time: (Scaled)

200m Hill Run

30 Thrusters (Any Weight)

400m Hill Run

20 Thrusters

200m Hill Run

10 Thrusters

Tyler’s Birthday Massacre

CrossFit Believe – CrossFit

Tyler: Metcon (Time)

Tyler’s Birthday Massacre:

10 Rounds For Time: (Rx+)

10 Box Jump Overs (30/24)

7 KB Goblet Squats (70/53)

4 Bar Facing Burpees

1 Power Clean

Rounds 1-2: (195/125)

Rounds 3-4: (205/135)

Rounds 5-6: (215/145)

Rounds 7-8: (225/155)

Rounds 9-10: (235/165)

After Rounds 5 & 10, Complete: 100ft Handstand Walk

Time Cap: 24 Minutes

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10 Rounds For Time: (Rx)

10 Box Jump Overs (24/20)

7 KB Goblet Squats (53/35)

4 Bar Facing Burpees

1 Power Clean

Rounds 1-2: (115/75)

Rounds 3-4: (135/95)

Rounds 5-6: (155/105)

Rounds 7-8: (185/115)

Rounds 9-10: (205/135)

After Rounds 5 & 10, Complete: 100ft Handstand Walk

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10 Rounds For Time: (Scaled)

10 Box Jump Overs (Any Height)

7 DB Goblet Squats (Any Weight)

4 Bar Facing Burpees

1 Power Clean (Any Weight)

*Add Weight Every 2 Rounds, If Possible

After Rounds 5 & 10, Complete: 100ft Bear Crawl or 100ft Double DB Overhead Carry

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Violet’s Birthday Extravaganza

CrossFit Believe – CrossFit

ViJoy: Metcon (AMRAP – Rounds and Reps)

Violet’s Birthday Extravaganza

26 Min AMRAP w/ Partner: (Rx)

5 Wall Walks (Partner Must Hold Handstand, Facing Away From Wall)

10 Deadlifts (225/155, Partner Must Hold Hang Position)

20 Wallballs (20/14, Partner Must Hang From Rig)

400m Sandbag Run (One Sandbag/Both Run)

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26 Min AMRAP w/ Partner: (Scaled)

5 Scaled ROM Wall Walk or Walk Out To Wall Touch (Partner Must Plank)

10 Deadlifts (Any Weight), Partner Must Hold Hang Position)

20 Wallballs (Any Weight), Partner Must Hang From Rig)

400m Sandbag Run (One Sandbag/Both Run)

Monday

CrossFit Believe – CrossFit

6RFT: Metcon (Time)

6 Rounds For Time: (Rx)

6 Bar Muscle Ups

18 DB Hang Snatches (50/35)

30 Situps

42 Double Unders

Time Cap: 24 Minutes

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6 Rounds For Time: (Scaled)

6 Burpee Pullups

18 DB Hang Snatches (Any Weight)

30 Situps

42 Double Unders or 66 Single Unders

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Sunday

CrossFit Believe – CrossFit

FT: Metcon (Time)

For Time

21-15-9

DB Burpee Deadlifts (50s/35s)

Box Jump Overs (24/20)

Right Into…

15-12-9

DB Stepups (24/20) (50s/35s)

Toes To Bar

Right Into…

12-9-6

DB Thrusters (50s/35s)

200m Run

Time Cap: 25 Minutes

Saturday

CrossFit Believe – CrossFit

FT: Metcon (Time)

21-18-15-12-9-6-3 (Rx)

Front Squats (115/75)

Lateral Hops Over Barbell (x2)

Handstand Pushups

Time Cap: 21 Minutes

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21-18-15-12-9-6-3 (Scaled)

Front Squats (Any Weight)

Lateral Hops Over Tape Line (x2)

Seated DB Presses (Any Weight)

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TGIF

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP: (Rx)

200m Hill Run

16 Walking Lunges

12 Pullups

8 Chest To Ground Pushups

Rx+: Weight Vest (20/14)

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25 Min AMRAP: (Scaled)

200m Hill Run

16 Walking Lunges

12 Ring Rows/Banded/Jumping

8 Hand Release Pushups

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