W.O.D.

Wednesday

CrossFit Believe – CrossFit

PRTNR: Metcon (AMRAP – Rounds and Reps)

30 Min AMRAP w/ Partner: (Rx+)

One Partner Works, One Partner Runs 200m:

60 Box Jump Overs (24/20)

50 KB Swings (53/35)

40 Toes To Bar

30 KB Goblet Stationary Lunges

20 Front Squats (155/105)

10 Clean & Jerks

*Both athletes must be Rx+ to click the Rx+ button.

——————————————-

30 Min AMRAP w/ Partner: (Rx)

One Partner Works, One Partner Runs 200m:

60 Box Jump Overs (24/20)

50 KB Swings (53/35)

40 Toes To Bar

30 KB Goblet Stationary Lunges

20 Front Squats (115/75)

10 Clean & Jerks

*Both athletes must be Rx to click the Rx button.

——————————————-

30 Min AMRAP w/ Partner: (Scaled)

One Partner Works, One Partner Runs 200m:

60 Box Jump Overs (Any Height)

50 KB Swings (Any Weight)

40 Hanging Knee Raises

30 KB Goblet Stationary Lunges

20 Front Squats (Any Weight)

10 Clean & Jerks

——————————————-

Tuesday

CrossFit Believe – CrossFit

FT:: Metcon (Time)

For Time: (Rx+)

63-45-27 Situps

42-30-18 Wallballs (20/14)

21-15-9 Deadlifts (225/155)

Time Cap: 20 Minutes

————————————————

For Time: (Rx)

63-45-27 Situps

42-30-18 Wallballs (20/14)

21-15-9 Deadlifts (185/125)

Time Cap: 20 Minutes

————————————————

For Time: (Scaled)

63-45-27 Situps

42-30-18 Wallballs (Any Weight)

21-15-9 Deadlifts (Any Height)

Time Cap: 20 Minutes

————————————————

Monday

CrossFit Believe – CrossFit

STOH: Metcon (Weight)

Shoulder To Overhead

10-8-6-4-2

*Barbell must be taken from the ground

*Must be unbroken sets.

*Must complete the set of 10 before the 8 and 8 before the 6 and so on.

*You may build or stay with the same weight throughout.

Score: Total Weight Moved

INGRD: Ingrid (Time)

10 Rounds For Time:

3 Snatches (135/95 lb)

3 Burpees Over the Bar
To learn more about Ingrid click here
Time Cap: 15 Minutes

————————————————————

Ingrid (Scaled)

For Time:

10 Rounds

3 Snatches (65% of Max)

3 Burpees Over Barbell

Time Cap: 15 Minutes

Sunday

CrossFit Believe – CrossFit

FT: Metcon (Time)

For Time: (Rx+)

36 Box Jump Overs (24/20)

18 Overhead Squats (135/95)

36 Toes To Bar

12 Overhead Squats (185/125)

36 Handstand Pushups

6 Overhead Squats (205/135)

Time Cap: 20 Minutes

—————————–

For Time: (Rx)

36 Box Jump Overs (24/20)

18 Front Squats (135/95)

36 Toes To Bar

12 Front Squats (185/125)

36 Handstand Pushups (AbMat)

6 Front Squats (205/135)

—————————–

For Time: (Scaled)

36 Box Jump Overs (Any Height)

18 Overhead/Front Squats (Any Weight)

36 Hanging Knee Raises

12 Overhead/Front Squats (Any Weight)

36 Hand Release Pushups

6 Overhead/Front Squats (Any Weight)

—————————–

Saturday

CrossFit Believe – CrossFit

500m: 500m Row (Time)

Max Effort 500m Row

THRST: Metcon (Time)

21-15-9 (Rx)

Thrusters (95/65)

Box Jump Overs (24/20)

Right into,

15-21

Shoulder To Overhead (95/65)

Box Jump Overs (24/20)

Time Cap: 12 Minutes

———————————————

21-15-9 (Scaled)

Thrusters (Any Weight)

Box Jump Overs (Any Height)

Right into,

15-21

Shoulder To Overhead (Any Weight)

Box Jump Overs (Any Height)

Time Cap: 12 Minutes

———————————————

TGIF

CrossFit Believe – CrossFit

SN+HS: Metcon (Weight)

Every Minute For 10 Minutes, Complete:

1 Attempt: Snatch + Hang Snatch (Both, Anyhow)

Metcon (AMRAP – Rounds and Reps)

11 Min AMRAP: (Rx+)

15 KB Swings (53/35)

12 KB Push Jerks (6 Each Side, 53/35)

9 Burpees

6 Strict Handstand Pushups (Flat Mat)

—————————————————

11 Min AMRAP: (Rx)

15 KB Swings (53/35)

12 KB Push Jerks (6 Each Side, 53/35)

9 Burpees

6 Handstand Pushups (Flat Mat)

—————————————————

11 Min AMRAP: (Scaled)

15 KB Swings (Any Weight)

12 KB Push Jerks (6 Each Side)

9 Burpees

12 Hand Release “T” Pushups

5RFT

CrossFit Believe – CrossFit

5RFT: Metcon (Time)

5 Rounds For Time: (Rx+)

30 Goblet Squats (53/35)

15 Pullups

5-4-3-2-1

Clean & Jerks

Female: 125-125-135-135-155

Male: 185-185-205-205-225

Time Cap: 20 Minutes

—————————–

5 Rounds For Time: (Rx)

30 Goblet Squats (53/35)

15 Pullups

5-4-3-2-1

Clean & Jerks (185/125)

—————————–

5 Rounds For Time: (Scaled)

30 Goblet Squats (Any Weight)

15 Pullups/Ring Rows/Banded/Jumping

5-4-3-2-1

Clean & Jerks (Any Weight)

—————————–

AMRAP

CrossFit Believe – CrossFit

AMRAP: Metcon (5 Rounds for reps)

5 Sets: (Rx+)

3 Min AMRAP:

Run 200m

75 Double Unders

Max Single Arms Devils Presses (50/35)

*Rest 1 Min Between AMRAPs

———————————————-

5 Sets: (Rx)

3 Min AMRAP:

Run 200m

75 Double Unders

Max Single Arms Devils Presses (35/20)

*Rest 1 Min Between AMRAPs

———————————————-

5 Sets: (Scaled)

3 Min AMRAP:

Run 200m/Row 250m

100 Single Unders

Max Single Arms Devils Presses (Any Weight)

*Rest 1 Min Between AMRAPs

———————————————-

Carla’s Birthday Extravanganza

CrossFit Believe – CrossFit

Carla: Metcon (Time)

Carla’s Birthday Extravanganza:

Cash In: 400m Run/ 500m Row

Athletes Must Split Evenly

12 Rounds for Time w/ a Partner (Rx+)

Alternate Full Rounds

12 Hang Power Cleans

12 Wallballs (20/14)

12 Lunges w/ Med Ball (Anyhow)

Cash Out: 400m Run/ 500m Row

Athletes Must Split Evenly

Rounds 1-6 (115/75)

Rounds 7-12 (155/105)

Time Cap: 22 Min

———————————————————

Cash In: 400m Run/ 500m Row

Athletes Must Split Evenly

12 Rounds for Time w/ a Partner (Rx)

Alternate Full Rounds

12 Hang Power Cleans

12 Wallballs (20/14)

12 Lunges w/ Med Ball (Anyhow)

Cash Out: 400m Run/ 500m Row

Athletes Must Split Evenly

Rounds 1-6 (75/55)

Rounds 7-12 (95/65)

———————————————————

Cash In: 400m Run/ 500m Row

Athletes Must Split Evenly

12 Rounds for Time w/ a Partner (Scaled)

Alternate Full Rounds

12 Hang Power Cleans

12 Wallballs (Any Weight)

12 Lunges (Anyhow)

Cash Out: 400m Run/ 500m Row

Athletes Must Split Evenly

Rounds 1-6 (50%)

Rounds 7-12 (65%)

Monday

CrossFit Believe – CrossFit

FT:: Metcon (Time)

4 Rounds: (Rx+)

15 Deadlifts (135/95)

12 Box Jump Overs (30/24)

9 Shoulder To Overhead

6 Burpees Over Barbell

Rest 3 Minutes…

2 Rounds:

30 Deadlifts (135/95)

24 Box Jump Overs (30/24)

18 Shoulder To Overhead

12 Burpees Over Barbell

Time Cap: 20 Minutes

———————————————————

4 Rounds: (Rx)

15 Deadlifts (95/65)

12 Box Jump Overs (24/20)

9 Shoulder To Overhead

6 Burpees Over Barbell

Rest 3 Minutes…

2 Rounds:

30 Deadlifts (95/65)

24 Box Jump Overs (24/20)

18 Shoulder To Overhead

12 Burpees Over Barbell

Time Cap: 20 Minutes

———————————————————

4 Rounds: (Scaled)

15 Deadlifts (Any Weight)

12 Box Jump Overs (Any Height)

9 Shoulder To Overhead

6 Burpees Over Barbell

Rest 3 Minutes…

2 Rounds:

30 Deadlifts (Any Weight)

24 Box Jump Overs (Any Height)

18 Shoulder To Overhead

12 Burpees Over Barbell

Time Cap: 20 Minutes

———————————————————