W.O.D.

Sunday

CrossFit Believe – CrossFit

7RFT: Metcon (Time)

7 Rounds For Time:

10 Calorie Bike

10 DB Hang Clean & Jerks (50/35)

50ft Front Rack Walking Lunge

Saturday

CrossFit Believe – CrossFit

Sat: Metcon (Time)

6 Rounds For Time:

12 Situps

9 Deadlifts (135/95)

6 Hang Power Cleans

3 Front Squats

Time Cap: 20 Minutes

Coach Appreciation “Cecil Brushwood”

CrossFit Believe – CrossFit

Cecil: Metcon (Time)

Coach Appreciation “Cecil Brushwood”

For Time w/ A Partner:

40 Snatches (95/65)

50 Double Unders (Each Partner)

30 Snatches (135/95)

50 Double Unders (Each Partner)

20 Snatches (165/115)

50 Double Unders (Each Partner)

10 Snatches (205/135)

50 Double Unders (Each Partner)

Time Cap: 20 Minutes

*Partition snatches as needed.

*DU:SU 2:1

*Rx MUST full (squat) snatch AT LEAST half the reps of each set of snatches.

Thursday

CrossFit Believe – CrossFit

PURC: Metcon (Time)

For Time:

30 Pullups

2 Rope Climbs (15’)

Time Cap: 1 Minute

10RFT: Metcon (Time)

10 Rounds For Time:

5 Pullups

5 Box Jump Overs (24/20)

5 Shoulder To Overhead (135/95)

Time Cap: 12 Minutes

Wednesday

CrossFit Believe – CrossFit

Lunge: Back Rack Lunge (8-8-8-8-8)

5 Sets Of 8

Build – End AHAP

*These are from the rack.

*Must Alt legs.

*Forward step or backward step lunge is okay.

Amrap: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

14 Wallballs (20/14)

7 Burpees

Tuesday

CrossFit Believe – CrossFit

RowSC: Metcon (Time)

For Time:

20/16 Calorie Row

2 Squat Cleans (275/175)

Time Cap: 2:00

*Must finish within the time cap to click Rx.

3RFT: Metcon (Time)

3 Rounds For Time:

Run 400m

10 Squat Cleans (155/105)

Time Cap: 15 Minutes

Michelle Carroll’s Birthday WOD

CrossFit Believe – CrossFit

WWalk: Metcon (Time)

For Time:

8 Wall Walks

*Each rep must start and end flat on the ground.

Time Cap: 1 Minute

MCBD: Metcon (AMRAP – Rounds and Reps)

Michelle’s Birthday Beatdown

18 Min AMRAP:

12 Pull-ups

10 KB Swings (53/35)

35’ Handstand Walk

10 Kettlebell Push Press (5 on the right arm, then 5 on the left arm)

12 Sit-ups

Sunday

CrossFit Believe – CrossFit

Sund: Metcon (Time)

For Time:

Cash In: 30 Cal Bike

10-8-6-4-2-4-6-8-10

Shoulder to Overhead (115/75)

Pullups

Cash Out: 30 Cal Bike

TGIF

CrossFit Believe – CrossFit

Burps: Metcon (Time)

For Time:

30 Burpees Over Barbell

Time Cap: 1 Min

TTBCJ: Metcon (Time)

With A Partner, Complete:

40-30-20-10

Toes To Bar

Clean & Jerks (135/95)

Time Cap: 20 Minutes

*One athlete working at a time.

Thursday

CrossFit Believe – CrossFit

RowBS: Metcon (Time)

For Time:

Row 300m

20 Back Squats (185/125)

*Squats From Rack

Cap: 3 Mins

6RFT: Metcon (Time)

6 Rounds For Time:

12 KB Goblet Walking Lunges (53/35)

6 Front Squats (155/105)

*Squats From Ground

Cap: 12 Mins