W.O.D.

Friday

CrossFit Believe – CrossFit

FSQT: Front Squat (6RM )

Build To A 6RM Front Squat From Floor – No Racks.

3RFT: Metcon (Time)

3 Rounds For Time: (Rx)

20 Double KB/DB Deadlifts (53s/35s)(50s/35s)

1 Min Double KB/DB Static Hang Hold

20 Double KB/DB Front Squats

50m Farmers Carry (White Wall To Front Door & Back)

Time Cap: 15 Minutes

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3 Rounds For Time: (Scaled)

20 Double KB/DB Deadlifts (Any Weight)

1 Min Double KB/DB Static Hang Hold

20 Double KB/DB Front Squats

50m Farmers Carry (White Wall To Front Door & Back)

Time Cap: 15 Minutes

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Thursday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP: (Rx)

200m Run

20 Toes To Bar

400m Run

40 Pushups

600m Run

60 Air Squats

Rx+: Weight Vest

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20 Min AMRAP: (Scaled)

200m Run

20 Hanging Knee Raises

400m Run

40 Pushups

600m Run

60 Air Squats

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Wednesday

CrossFit Believe – CrossFit

PRTNR: Metcon (Time)

For Time w/ Partner: (Rx+)

80 Calories Row/Bike/Ski (No Bike Erg)

40 Snatches (135/95)

20 Synchro Bar Facing Burpees

60 Calories Row/Bike/Ski

30 Snatches (155/105)

15 Synchro Bar Facing Burpees

40 Calories Row/Bike/Ski

20 Snatches (175/115)

10 Synchro Bar Facing Burpees

Time Cap: 25 Minutes

*The Machines Need To Be Setup By The Bay Door, Under The Overhang or In The Front Room Away From The Barbells.

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For Time w/ Partner: (Rx)

80 Calories Row/Bike/Ski (No Bike Erg)

40 Snatches (115/75)

20 Synchro Bar Facing Burpees

60 Calories Row/Bike/Ski

30 Snatches

15 Synchro Bar Facing Burpees

40 Calories Row/Bike/Ski

20 Snatches

10 Synchro Bar Facing Burpees

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For Time w/ Partner: (Scaled)

80 Calories Row/Bike/Ski (No Bike Erg)

40 Snatches (Any Weight)

20 Bar Facing Burpees

60 Calories Row/Bike/Ski

30 Snatches

15 Bar Facing Burpees

40 Calories Row/Bike/Ski

20 Snatches

10 Bar Facing Burpees

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Tuesday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP: (Rx)

3-6-9-12-15…

Wallballs (20/14)

Pullups

Rest 4 Mins…

For Time:

21-15-9-3

Wallballs (20/14)

Pullups

Med Ball Situps w/ Overhead Press

Time Cap: 10 Mins

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6 Min AMRAP: (Scaled)

3-6-9-12-15…

Wallballs (Any Weight)

Ring Rows/Banded/Jumping

Rest 4 Mins…

For Time:

21-15-9-3

Wallballs (Any Weight)

Ring Rows/Banded/Jumping

Med Ball Situps w/ Overhead Press

Time Cap: 10 Mins

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FT:: Metcon (Time)

Monday

CrossFit Believe – CrossFit

8RFT: Metcon (Time)

8 Rounds For Time: (Rx)

21 Double Unders

15 Box Jump Overs (24/20)

9 Power Cleans (135/95)

3 Front Squats

*After Every 2 Rounds, Compete: 200m Sandbag Run (Tube Bag)

Time Cap: 27 Minutes

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8 Rounds For Time: (Scaled)

30 Single Unders

15 Box Jump Overs (Any Height)

9 Power Cleans (Any Weight)

3 Front Squats

*After Every 2 Rounds, Compete: 200m Run (Add Sandbag or Object If Possible)

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Sunday

CrossFit Believe – CrossFit

5RFT: Barbara Ann (5 Rounds for time)

5 Rounds, Each for Time:

20 Handstand Push-Ups

30 Deadlifts (135/95 lb)

40 Sit-Ups

50 Double-Unders

Rest 3 minutes between Each Round.
To learn more about Barbara Ann click here

Friday

CrossFit Believe – CrossFit

EMOM: Metcon (AMRAP – Reps)

*THERE ARE NO EVENING CLASSES TODAY. WE WILL BE SETTING UP FOR OUR SATURDAY COMPETITION. 3:30PM, 4:30PM, 5:30PM & 6:30PM ARE CANCELLED.

Every Minute For 24 Minutes, Complete: (Rx+)

6 Sets:

Min 1: 15/12 Cals Row/Bike/Ski

Min 2: 5 Squat Cleans (185/125)

Min 3: 10 Handstand Pushups (Flat Mat)

Min 4: Rest

Score: Total Reps (Maximum 180/162)

*You Can Share Machines & Start At Different Stations

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Every Minute For 24 Minutes, Complete: (Rx)

6 Sets:

Min 1: 15/12 Cals Row/Bike/Ski

Min 2: 5 Squat Cleans (155/105)

Min 3: 10 Handstand Pushups (AbMat)

Min 4: Rest

Score: Total Reps (Maximum 180/162)

*You Can Share Machines & Start At Different Stations

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Every Minute For 24 Minutes, Complete: (Scaled)

6 Sets:

Min 1: 15/12 Cals Row/Bike/Ski

Min 2: 5 Squat Cleans (Any Weight)

Min 3: 10 Pushups (Challenge Yourself)

Min 4: Rest

Score: Total Reps (Maximum 180/162)

*You Can Share Machines & Start At Different Stations

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Thursday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Reps)

8 Min AMRAP: (Rx+)

400m Run

30 DB Hang To Overhead (70/50)

20 Box Jump Overs (30/24)

10 DB Goblet Reverse Lunges

Max Burpees To Plate (10)

Rest 4 Mins

8 Min AMRAP:

400m Run

30 DB Hang To Overhead (70/50)

20 Box Jump Overs (30/24)

10 DB Goblet Reverse Lunges

Max Burpees To Plate (10)

Run = 1 Rep

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8 Min AMRAP: (Rx)

400m Run

30 DB Hang To Overhead (50/35)

20 Box Jump Overs (24/20)

10 DB Goblet Reverse Lunges

Max Burpees To Plate (10)

Rest 4 Mins

8 Min AMRAP:

400m Run

30 DB Hang To Overhead (50/35)

20 Box Jump Overs (24/20)

10 DB Goblet Reverse Lunges

Max Burpees To Plate (10)

Run = 1 Rep

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8 Min AMRAP: (Scaled)

400m Run

30 DB Hang To Overhead (Any Weight)

20 Box Jump Overs (Any Height)

10 DB Goblet Reverse Lunges

Max Burpees To Plate (10)

Rest 4 Mins

8 Min AMRAP:

400m Run

30 DB Hang To Overhead (Any Weight)

20 Box Jump Overs (Any Height)

10 DB Goblet Reverse Lunges

Max Burpees To Plate (10)

Run = 1 Rep

Wednesday

CrossFit Believe – CrossFit

6RFT: Metcon (Time)

For Time: (Rx)

3 Rounds:

10 Shoulder To Overhead (115/75)

10 Chest To Bar Pullups

50 Double Unders

Rest 2 Mins…

3 Rounds:

10 Hang Power Cleans (115/75)

10 Toes To Bar

50 Double Unders

Time Cap: 20 Minutes

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For Time: (Scaled)

3 Rounds:

10 Shoulder To Overhead (Any Weight)

10 Pullups/Ring Rows/Jumping/Banded

75 Single Unders

Rest 2 Mins…

3 Rounds:

10 Hang Power Cleans (Any Weight)

10 Hanging Knee Raises

75 Single Unders

Time Cap: 20 Minutes

Tuesday

CrossFit Believe – CrossFit

CFQ#3: Metcon (Time)

For Time: (Rx)

120 Wallballs (20/14)

120 Cals Row/Bike/Ski or 1200m Run

*You must complete all the wallballs before moving on.

Time Cap: 20 Minutes

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For Time: (Scaled)

120 Wallballs (Any Weight)

120 Cals Row/Bike/Ski or 1200m Run

*You must complete all the wallballs before moving on.

Time Cap: 20 Minutes

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