W.O.D.

Thursday

CrossFit Believe – CrossFit

18RFT: Metcon (Time)

18 Rounds For Time w/ A Partner:

Alt Full Rounds:

5 Burpee Box Jumps Overs (24/20)

10 Kettlebell Swings (53/35)

15 Situps

Time Cap: 22 Mins

Wednesday

CrossFit Believe – CrossFit

Announcement

Spend 15 Mins Working On A Skill/Lift/Movement

4RFT: Metcon (Time)

4 Rounds For Time:

36’ Handstand Walk

24 Double Unders

12 Dumbbell Snatches (53/35)

Time Cap: 15 Mins

Tuesday

CrossFit Believe – CrossFit

SQTS: Metcon (Time)

For Time w/ Partner:

100 Back Squats (225/155)

Time Cap: 10 Minutes

*Scale to 65%

*One rack per team

21159: Metcon (Time)

21-15-9

Wallballs (20/14)

Pullups

Time Cap: 5 Minutes

Rx+: (30/20) & CTB

Monday

CrossFit Believe – CrossFit

PC: Power Clean (5-4-3-2-1)

These are TnG reps.

5@75%

4@80%

3@85%

2@90%

1@95%

3RFT: Metcon (Time)

3 Rounds For Time:

5 Thrusters (95/65)

5 Burpees

1 Rope Climb

10 Thrusters

5 Burpees

1 Rope Climb

15 Thrusters

5 Burpees

1 Rope Climb

Time Cap: 15 Mins

EMOM21

CrossFit Believe – CrossFit

EMOM: Metcon (AMRAP – Reps)

Every Minute For 21 Minutes, Alt. Movements:

* 12/10 Calorie Assault Bike

* 40ft Sled Push (AHAP)

* 5 Back Squats (65%)

Saturday

CrossFit Believe – CrossFit

OHS: Overhead Squat (3-2-1-1-1…)

3@85%

2@90%

1@93

1@97

1@100

…continue until failure.

CFL: Metcon (Time)

CROSSFIT LINCHPIN TEST 10

5 Rounds For Time:

15 Wallballs (20/14)

15 Power Cleans (95/65)

Time Cap: 12 Minutes

Matt’s Birthday Beatdown

CrossFit Believe – CrossFit

MattC: Metcon (AMRAP – Reps)

Matt Colvin’s Birthday Beatdown w/ Vest

10 Min AMRAP:

10 Burpees

20 Calories (Row/Bike/Ski)

30 Step Ups (20)

40 Walking Lunges

Rest 5 Min

10 Min AMRAP:

5 Pullups

10 Pushups

15 Air Squats

Score: Total Reps (Both AMRAPs)

Thursday

CrossFit Believe – CrossFit

PRTNR: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP – Alternating Rounds w/ A Partner:

10 Shoulder To Overhead (115/75)

1 Wallwalk

50M Sandbag Carry (70/50)

Open Prep

CrossFit Believe – Competitors Class

Open: Metcon (AMRAP – Reps)

In Teams of 4:

16 Minute AMRAP

50 Handstand Push-Ups

50 Pull-Ups

50 Thrusters

50 Bar Facing Burpees

*Partition work between partners as needed

Wednesday

CrossFit Believe – CrossFit

Run: Metcon (Time)

4 Rounds For Time:

400m Run

20 KB Swings (53/35)

20 Box Jump Overs (24/20)

Time Cap: 20 Minutes