W.O.D.

Hero

CrossFit Believe – CrossFit

Hero: Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
Female: 75#/35#/20″

TGIF

CrossFit Believe – CrossFit

4RFR: Metcon (AMRAP – Reps)

4 Rounds For Reps:

Run 400m

Max Unbroken Back Squats (185/120)

Time Cap: 20 Minutes

Dillyn Berschauer’s Birthday Beatdown

CrossFit Believe – CrossFit

DBBD: Metcon (2 Rounds for time)

Dillyn Berschauer’s Birthday Beatdown

At 0:00, Complete:

For Time w/ Partner:

80ft Handstand Walk

60 Pullups

40 Handstand Pushups

20 Bar Muscle Ups

At 20:00, Complete:

For Time w/ Partner:

80ft Handstand Walk

60 Pullups

40 Handstand Pushups

20 Bar Muscle Ups

Time Cap: 15 Minutes On Each (35 Min Running Clock)

Wednesday

CrossFit Believe – CrossFit

EMOM: Metcon (AMRAP – Reps)

Every Minute On The Minute For 20 Minutes, Complete:

Odd: 9 Deadlifts + 6 Hang Power Cleans + 3 Shoulder To Overhead (155/105)

Even: 15/12 Cals Row/Bike/Ski

Maximum Male Score: 330 Reps

Maximum Female Score: 300 Reps

Tuesday

CrossFit Believe – CrossFit

4RFT: Metcon (Time)

4 Rounds For Time:

Run 400m

10 Box Step Overs (20)

5 Burpees

10 Walking Lunges

5 Burpees

10 Box Jump Overs (24/20)

5 Burpees

10 Air Squats

5 Burpees

Rx+: w/ Weight Vest (20/14)

Time Cap: 28 Minutes

Alan’s Birthday Beatdown

CrossFit Believe – CrossFit

WBPU: Metcon (Time)

Alan’s Birthday Beatdown

35 Min Running Clock

For Time:

2 Rounds for Time

35 Wallballs (20/14)

35 Pullups

Time Cap: 10 Minutes

10:00-20:00

Establish 1RM Snatch

5 Min Rest

25:00-35:00

10 Min AMRAP

9 Clean and Jerks (75% of 1RM Snatch)

16 Handstand Pushups

84 Double Unders

SNTCH: Snatch (1RM)

AMRAP: Metcon (AMRAP – Rounds and Reps)

S

CrossFit Believe – Competitors Class

The Joyner Challenge 2.0 (AMRAP – Reps)

PLEASE SHOW UP ON TIME. IF YOU SHOW UP LATE, YOU HAVE CUT INTO YOUR 60 MINUTES. NO OVERLAPPING CLASS TIMES.

*You have 60 minutes to score as many points as you can.

*Each movement can only be performed once and can be completed in ANY order.

*No equipment can be out until your class starts.

*Your equipment can NOT be shared with another athlete.

*Your equipment must be put away before you 60 minutes has expired. Failure to do so, will result in a score of ZERO points for everything associated with that equipment. Also, your time is not called until all of your equipment is put away.

*Each movement can be scaled and you will be given 1/2 points for that movement. For example, if your wallballs do NOT hit the target, you will receive 2.5 points instead of 5 points.

If you complete all of the movements your score will be 100 points + 1 point for every remaining minute on the clock. For example, if you finish all the movements Rx’d with 14 minutes left on the clock, your score will be 114 points. Scaled athletes do NOT receive any points for finishing early.

1) 1 Mile Run – 10 Points

2) 500m Row – 5 Points

3) 25 Wallballs (20/14) – 5 Points

4) 25 KB Swings (53/35) – 5 Points

5) 5 Deadlifts (1.5 Bodyweight) – 5 Points

6) 10 Atlas Stone Shoulders (95/45) – 5 Points

7) 1 Rope Climb (15ft) – 5 Points

8) 5 Tire Flips – 5 Points

9) 50 Double Unders – 5 Points

10) 10 Handstand Pushups – 5 Points

11) 10 Clean & Jerks (185/135) – 5 Points

12) 10 Back Squats (135/95) – 5 Points

13) 10 Front Squats (135/95) – 5 Points

14) 10 Overhead Squats (135/95) – 5 Points

15) Rx “Elizabeth” – 25 Points

“Elizabeth”:

21-15-9

Power Cleans (135/95)

Ring Dips

Sunday

CrossFit Believe – CrossFit

Emom: Metcon (3 Rounds for time)

Every 8 Minutes For 24 Minutes, Complete:

400m Run/500m Row

30 Double Unders

20 Burpees

10 Clean and Jerks (115/75)

Saturday

CrossFit Believe – CrossFit

5RFT: Metcon (Time)

20 Minute Running Clock:

5 Rounds For Time:

12 Handstand Pushups

4 Squat Cleans (155/105)

Then, Establish 1RM Clean w/ Remaining Time

Clean: Clean (1RM)

Friday

CrossFit Believe – CrossFit

DLBJ: Metcon (Time)

21-15-9

Deadlifts (225/155)

Box Jump Overs (24/20)

Time Cap: 6 Minutes

Rest 4 Minutes…

21-15-9

Shoulder To Overhead (135/95)

Pullups

Time Cap: 6 Minutes

Rest 4 Minutes…

Run 1000m

Time Cap: 6 Minutes

STOHP: Metcon (Time)

RUN: Metcon (Time)