W.O.D.

Hump Day

CrossFit Believe – CrossFit

8RFT: Metcon (Time)

8 Rounds For Time: (Rx)

14/11 Cal Row/Ski

12 KB Swings (53/35)

10 Box Jump Overs (24/20)

Time Cap: 20 Mins

*You must reset your rower to zero between rounds.

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8 Rounds For Time: (Scaled)

14/11 Cal Row/Ski or Run 200m

12 KB Swings (Any Weight)

10 Box Overs (Any Height)

Time Cap: 20 Mins

*You must reset your rower to zero between rounds.

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8 Rounds For Time: (Home)

200m Run

12 KB Swings (Any Weight) or 12 DB Hang Snatches (Any Weight)

10 Box/Bench/Chair Step Ups

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Partner WOD

CrossFit Believe – CrossFit

PRNTR: Metcon (AMRAP – Rounds and Reps)

*Each athlete must have their own equipment set up. No sharing equipment.

*If you don’t feel comfortable working with a partner or you don’t have a partner, you can still do the workout Rx and Rx+, but you must complete all the repetitions.

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20 Min. AMRAP w/ Partner: (Rx+)

30 Deadlifts

20 Synchro Situps

20 Hang Power Cleans

20 Synchro Situps

10 Front Squats

20 Synchro Situps

*Partition Barbell Movements Between Partners As Needed

Round 1: (135/95)

Round 2: (155/105)

Round 3: (175/115)

Round 4: (195/125)

…Continue To Increase By (20/10)

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20 Min. AMRAP w/ Partner: (Rx)

30 Deadlifts (135/95)

20 Synchro Situps

20 Hang Power Cleans

20 Synchro Situps

10 Front Squats

20 Synchro Situps

*Partition Barbell Movements Between Partners As Needed

*Weight Stays The Same Throughout

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20 Min. AMRAP w/ Partner: (Scaled)

30 Deadlifts (Any Weight)

20 Situps (Don’t Need To Be Synchro)

20 Hang Power Cleans

20 Situps (Don’t Need To Be Synchro)

10 Front Squats

20 Situps (Don’t Need To Be Synchro)

*Partition Movements Between Partners As Needed

*Weight Stays The Same Throughout

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20 Min. AMRAP: (Home)

30 KB/DB Deadlifts (Any Weight)

20 Situps

20 KB/DB Hang Power Cleans

20 Situps

10 KB/DB Goblet Squats

20 Situps

*Weight Stays The Same Throughout

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Murph

CrossFit Believe – CrossFit

Murph: Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Sunday

CrossFit Believe – CrossFit

FT: Metcon (Time)

Warmup:

20 Jumping Jacks

20 Line Hops

10 Good Mornings

10 Lunges with a Twist

3 Rounds:

100m Row

15 Jump Ropes

10 Situps

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For Time: (Rx)

50-40-30-20-10

Double Unders

Situps

After each set, Row 500M (5 Total Rows)

Time Cap: 18 Minutes

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For Time: (Scaled)

75-60-45-30-15

Single Unders

50-40-30-20-10

Situps

After each set, Row 500M (5 Total Rows)

Time Cap: 18 Minutes

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For Time: (Home)

50-40-30-20-10

Jump Ropes

Situps

After each set, Run 400M or Row 500M (5 Total Runs/Rows)

Time Cap: 18 Minutes

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Saturday

CrossFit Believe – CrossFit

View Public Whiteboard

10RFT: Metcon (Time)

Warmup:

20 Dynamic Squats

20 Jumping Lunges

10 Burpees

3 Rounds:

100m Run

5 Deadlifts (Empty Bar)

5 Hang Power Cleans

5 Shoulder To Overhead

Then, Warm Up Tao WOD Weight

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10 Rounds For Time: (Rx+)

Run 50m

9 Deadlifts (135/95)

6 Hang Power Cleans

3 Shoulder To Overhead

Time Cap: 18 Minutes

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10 Rounds For Time: (Rx)

Run 50m

9 Deadlifts (95/65)

6 Hang Power Cleans

3 Shoulder To Overhead

Time Cap: 18 Minutes

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10 Rounds For Time: (Scaled)

Run 50m

9 Deadlifts (Any Weight)

6 Hang Power Cleans

3 Shoulder To Overhead

Time Cap: 18 Minutes

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5 Rounds For Time: (Home)

Run 100m (Approx 40-50 Secs)

9 DB/KB Deadlifts (Each Arm – Any Weight)

6 DB/KB Hang Power Cleans (Each Arm)

3 DB/KB Shoulder To Overhead (Each Arm)

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Friday

CrossFit Believe – CrossFit

TGIF: Metcon (AMRAP – Rounds and Reps)

Warmup:

3 Rounds:

100m Run/100m Run/100m Sandbag/Object Carry

10 Squats/Jumping Squats/Wallballs

10 Pushups

10 Walking Lunges

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18 Min AMRAP: (Rx+)

200m Sandbag Carry (70/50, Tube Bag)

20 Unbroken Wallballs (20/14)

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18 Min AMRAP: (Rx)

200m Sandbag Carry (70/50, Tube Bag)

20 Wallballs (20/14)

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18 Min AMRAP: (Scaled/Home)

200m Sandbag Carry or 200m Object Carry or 200m Run

20 Wallballs (Any Weight) or 20 Object Squats

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Thursday

CrossFit Believe – CrossFit

Cals: Metcon (AMRAP – Reps)

Warmup:

Run 200m or Row 10 Cals

15 Jumping Jacks

10 Jumping Squats

10 Jumping Lunges

3 Rounds:

3 Burpees

3 Deadlifts (Empty Barbell)

3 Hang Power Cleans

3 Front Squats

3 Hang Squats Cleans

Then, Warm Up Squat Clean To WOD Weight

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(Rx+) Every 3 Minutes For 18 Minutes, Complete:

5 Squat Cleans (185/125)

12 Burpees Over Barbell (Jump Required)

Max Calories Row/Ski w/ Remaining Time

Score: Total Cals

*No Rest Between Rounds

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(Rx) Every 3 Minutes For 18 Minutes, Complete:

5 Squat Cleans (135/95)

12 Burpees Over Barbell (Step Over Ok)

Max Calories Row/Ski w/ Remaining Time

Score: Total Cals

*No Rest Between Rounds

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(Scaled) Every 3 Minutes For 18 Minutes, Complete:

5 Squat Cleans (Any Weight)

12 Burpees Over Barbell (Step Over Ok)

Max Calories Row/Ski w/ Remaining Time

Score: Total Cals

*No Rest Between Rounds

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(Home) Every 3 Minutes For 18 Minutes, Complete:

Run 200m (Approx 1 Min)

5 Squat Cleans (Any Weight) or 10 DB Hang Squat Cleans or 10 KB Swing Into Goblet Squats

Mac Burpees Over Barbell/DB/KB (Step Over Ok) w/ Remaining Time

Score: Total Burpees

*No Rest Between Rounds

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Lindsey’s Birthday Beatdown

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

Lindsey’s Birthday Beatdown

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Warmup:

Run 200m

15 Jumping Jacks

10 Toe Touch To Overhead Reach w/ Calf Raise

10 Squats

10 Pushups

8 Box Step Overs

4 Box Jump Overs

5 Kick Up To Support Against Wall

5 Handstand Pushup Negatives

5 Handstand Pushups

Then, Warm Up Hang Power Cleans To Workout Weight

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7 Min. AMRAP: (Rx+)

3-6-9-12-15…

Hang Power Cleans (115/75)

Box Jump Overs (24/20)

Handstand Pushups (Flat Mat)

Rest 3 Mins…

For Time:

Start Where You Finished The AMRAP And Go In Reverse Order

Time Cap: 7 Mins.

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7 Min. AMRAP: (Rx)

3-6-9-12-15…

Hang Power Cleans (95/65)

Box Jump Overs (24/20)

Handstand Pushups (AbMat+15# Plate)

Rest 3 Mins…

For Time:

Start Where You Finished The AMRAP And Go In Reverse Order

Time Cap: 7 Mins.

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7 Min. AMRAP: (Scaled/Home)

3-6-9-12-15…

Hang Power Cleans (Any Weight) or DB Hang Power Cleans (Any Weight) or KB Swings (Any Weight)

Box Overs (Any Height – Step Over Ok)

Handstand Pushups (Any ROM) or Hand Release Pushups or Seated DB Presses

Rest 3 Mins…

For Time:

Start Where You Finished The AMRAP And Go In Reverse Order

Time Cap: 7 Mins.

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FT:: Metcon (Time)

Tuesday

CrossFit Believe – CrossFit

5RFT: Metcon (Time)

Warmup:

Run 200m

15 Jumping Jacks

20 Arm Circles

3 Rounds:

Run 50m

15 Jump Ropes

8 Air Squats

8 Reverse Lunges

4 Burpees

Then, Warm Up/Practice Devils Presses

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5 Rounds For Time w/ Vest: (Rx+)

40 Double Unders

30 Air Squats

20 Goblet DB Reverse Lunges (50/35)

10 Single Arm Alt. Devils Presses

Time Cap: 20 Mins.

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5 Rounds For Time w/ or w/o Vest: (Rx)

40 Double Unders or 80 Single Unders

30 Air Squats

20 Goblet DB Reverse Lunges (35/20)

10 Single Arm Alt. Devils Presses

Time Cap: 20 Mins

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5 Rounds For Time w/ or w/o Vest: (Scaled)

40 Double Unders or 80 Single Unders

30 Air Squats

20 Goblet DB Reverse Lunges (Any Weight) or 20 Bodyweight Reverse Lunges

10 Single Arm Alt. Devils Presses or 10 Alt DB Snatches

Time Cap: 20 Mins

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Monday

CrossFit Believe – CrossFit

FT:: Metcon (Time)

Warmup:

Run 200m

20 Arm Circles

15 Jumping Jacks

10 Toes Touch To Overhead Reach

10 Good Mornings

Then, 3 Rounds: (CFB)

6 Push Presses (Empty Bar)

20 Sec. Overhead Barbell Hold

6 Ring Rows or Pullups

Then, 3 Rounds: (Home)

6 DB Clean & Jerks

20 Sec. Overhead DB Hold (Each Side)

6 Situps

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For Time: (Rx)

1 Round:

24 Shoulder To Overhead (95/65)

24 Pullups

Row 1000m or Run 800m

Right into,

2 Rounds:

12 Shoulder To Overhead

12 Pullups

Row 500m or Run 400m

Right into,

4 Rounds:

6 Shoulder To Overhead

6 Pullups

Row 250m or Run 200m

Time Cap: 25 Mins.

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For Time: (Scaled)

1 Round:

24 Shoulder To Overhead (Any Weight)

24 Pullups or 24 Ring Rows or 24 Assisted Pullups

Row 1000m or Run 800m

Right into,

2 Rounds:

12 Shoulder To Overhead

12 Pullups or 12 Ring Rows or 12 Assisted Pullups

Row 500m or Run 400m

Right into,

4 Rounds:

6 Shoulder To Overhead

6 Pullups or 6 Ring Rows or 6 Assisted Pullups

Row 250m or Run 200m

Time Cap: 25 Mins.

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For Time: (Home)

1 Round:

24 Alt DB Hang Clean & Jerks or 24 KB Swings

24 Weighted Situps or 24 Situps

Run 800m (Approx 4 Mins)

Right into,

2 Rounds:

12 Alt DB Hang Clean & Jerks or 12 KB Swings

12 Weighted Situps or 12 Situps

Run 400m (Approx 2 Mins)

Right into,

4 Rounds:

6 Alt DB Hang Clean & Jerks or 6 KB Swings

6 Weighted Situps or 6 Situps

Run 200m (Approx 1 Min)

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