W.O.D.

Tuesday

CrossFit Believe – CrossFit

:): Metcon (Time)

3 Rounds:

500M Row/400M Run

12 Bodyweight Deadlifts

21 Box Jump Overs (24/20)

Right into,

30 Clean and Jerks (135/95)

Time Cap: 20 Minutes

*One Barbell – You Must Change Your Own Weight.

Monday

CrossFit Believe – CrossFit

FSQT: Front Squat (1RM)

Max from rack

AMRAP: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

10 Front Squats (115/75)

50 Double Unders

10 Burpees Over Barbell

Mary

CrossFit Believe – CrossFit

Mary: Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
*Pistols are alternating legs each rep.

Saturday

CrossFit Believe – CrossFit

15RFT: Metcon (Time)

15 Rounds For Time:

5 Thrusters (115/75)

1 Rope Climb (15’)

Time Cap: 20 Minutes

TGIF

CrossFit Believe – CrossFit

AMRP6: Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP

15 Handstand Pushups

10 Burpees

Rest 3 Minutes…

AMRP5: Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

30 Double Unders

10 DB Hang Clean and Jerks (50/35)

Rest 3 Minutes…

AMRP4: Metcon (AMRAP – Rounds and Reps)

4 Min AMRAP

15 DB Snatches (50/35)

10 Toes to Bar

Thursday

CrossFit Believe – CrossFit

E3MOM: Metcon (6 Rounds for time)

Every 3 Minutes For 18 Minutes, Complete:

20 Unbroken Wallballs (20/14)

10 Unbroken Pullups

5 Burpee Box Jump Overs (24/20)

3 Bars Of Death

CrossFit Believe – CrossFit

3Bars: Metcon (Time)

Team of 3:

20-18-16-14-12-10-8-6-4-2

Deadlift (255/165)

Bench Press (155/95)

Squat Clean (175/115)

Time Cap: 30 Minutes

Tuesday

CrossFit Believe – CrossFit

C&J: Clean and Jerk (10×1)

10 Single Perfect Reps.

50%

55%

60%

65%

70%

75%

80%

85%

90%

95%

AMRAP: Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

10 Power Cleans (135/95)

15 Box Jump Overs (24/20)

Veterans Day Hero WOD

CrossFit Believe – CrossFit


ZTell: Zachary Tellier (Time)

Hero WOD “Zachary Tellier”

For Time:

10 Burpees

10 Burpees

25 Push-Ups

10 Burpees

25 Push-Ups

50 Lunges

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

150 Air Squats

Time Cap: 30 Mins

Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan.

Sunday

CrossFit Believe – CrossFit

4rft: Metcon (Time)

4 Rounds for Time:

250M Row

15 Deadlifts (185/125)

10 Burpees Over Bar

Rest 2 Minutes Between Rounds

Overall Time Cap: 22 Minutes