W.O.D.

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

WOD Briefing:

https://youtu.be/XORTr63xO28

CFB “Ask A Coach Anything” w/ Coach Lindsey At 7pm

https://us04web.zoom.us/j/7147299327

15 Min. AMRAP: (Rx+)

100m Run (Approx 30-40 Secs)

10 Wallballs (20/14)

5 Deadlifts (135/95)

3 Squat Cleans

1 Shoulder To Overhead

————————————————————————

15 Min. AMRAP: (Rx)

100m Run (Approx 30-40 Secs)

10 Wallballs

5 Deadlifts ((95/65)

3 Squat Cleans

1 Shoulder To Overhead

————————————————————————

15 Min. AMRAP:

100m Run/Walk (Approx 30-40 Secs)

10 Wallballs/Weighted/Air Squats

5 Deadlifts (Any Object)

3 Power Cleans

1 Shoulder To Overhead

————————————————————————

Run/Walk = 1 Rep

CrossFit Believe – CrossFit

5RFT: Metcon (Time)

WOD Briefing:

https://youtu.be/CCeK71xVIO8

4:30pm Live KIDS Class w/ Lindsey: https://us04web.zoom.us/j/7147299327

5 Rounds For Time: (Rx+)

10 Front Squats (135/95)

20 Plank Jacks

10 Burpee Box Jump Over & Backs (24/20)

————————————————————

5 Rounds For Time: (Rx)

10 Front Squats (95/65)

20 Plank Jacks

10 Burpees Over Barbell & Back

————————————————————

5 Rounds For Time: (Scaled & Kids)

10 Weighted Squats

20 Plank Jacks

10 Burpees

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Reps)

WOD Briefing:

https://youtu.be/d1eHAX0HWvE

——————————————————-

15 Min AMRAP w/ Weight Vest: (Rx+)

10-20-30-40…

Jumping Squats

Chest To Ground Pushups

Situps

*Continue Increasing Reps By 10 Each Round

——————————————————-

15 Min AMRAP: (Rx)

10-20-30-40…

Jumping Squats

Chest To Ground Pushups

Situps

*Continue Increasing Reps By 10 Each Round

——————————————————-

15 Min AMRAP:

10-20-30-40…

Jumping/Air Squats

Chest To Ground Pushups (Knees Ok)

Situps

*Continue Increasing Reps By 10 Each Round

——————————————————-

Extra Credit: Post A Handstand Photo On Social Media & Tag Us. Free Standing Or Wall Handstand #cfbhomewod #cfbhandstand

CrossFit Believe – CrossFit

3RFT: Metcon (Time)

WOD Briefing:

https://youtu.be/A1y1pvIvdms

CFB Nutrition Kickoff Zoom Chats: 9:00am & 4:00pm w/ Ashleigh – Pick One

https://us04web.zoom.us/j/7936252221

Box Dips Video:

https://www.youtube.com/watch?v=P_jCs3mY5e4

————————————————————–

3 Rounds For Time: (Rx+)

10 Chair/Box Dips

20 Box/Chair Step Ups (24/20)

20 Russian DB/KB Swings (53/35KB or 50/35DB)

10 Pistols

Rest 5 Mins…

1 Round For Time:

20 Chair/Box Dips

30 Box/Chair Step Ups (24/20)

30 Russian DB/KB Swings (53/35KB or 50/35DB)

20 Pistols

————————————————————–

3 Rounds For Time: (Rx)

10 Chair/Box Dips

20 Box/Chair Step Ups

20 Russian DB/KB Swings

10 Pistols To Box

Rest 5 Mins…

1 Round For Time:

20 Chair/Box Dips

30 Box/Chair Step Ups

30 Russian DB/KB Swings

20 Pistols To Box

————————————————————–

3 Rounds For Time:

10 Chair/Box Dips

20 Box/Chair Step Ups

20 Russian DB/KB Swings

20 Air Squats

Rest 5 Mins…

1 Round For Time:

20 Chair/Box Dips

30 Box/Chair Step Ups

30 Russian DB/KB Swings

40 Air Squats

CrossFit Believe – CrossFit

FT:: Metcon (Time)

WOD Briefing: https://youtu.be/m6ux3bnu_jo

10:15am Live KIDS Class w/ Lindsey: https://us04web.zoom.us/j/7147299327

For Time: (Rx+)

80 Wallballs (20/14)

60ft Handstand Walk

**40 Push Presses

20 Handstand Pushups (Abmat)

For Time: (Rx)

80 Wallballs (Any Weight)

60ft Handstand Walk

**40 Push Presses

20 Hand Release Pushups

For Time:

80 Weighted/Air Squats

120ft Bear Crawl

40 Push Presses (Any Weight)

20 Hand Release Pushups

**Rx+/Rx: Push Presses Can Be Barbell (95/65), DB (50/35) or KB (53/35). If You Use A KB or DB, It’s 40 Reps Each Arm.

Kids WOD: Live w/ Lindsey @10:15am

5 Min AMRAP:

5 Squats

10 Pushups

30 Sec. Jog In Place

CrossFit Believe – CrossFit

MYHEM: Metcon (AMRAP – Reps)

WOD Briefing: https://youtu.be/MaNOMCjbn_E

CrossFit Mayhem: https://www.youtube.com/watch?v=skqUMG-UwOk

8 Min AMRAP: (Rx+)

Max DB/KB Hang Snatches (50/35)(53/35)

Every Minute: 5 DB/KB Facing Burpees

Rest 5 Mins…

8 Min AMRAP: (Rx+)

Max DB/KB Hang Clean & Jerks (50/35)(53/35)

Every Minute: 5 DB/KB Facing Burpees

——————————————————————————

8 Min AMRAP: (Rx)

Max Hang Barbell Snatches (45/35)

Every Minute: 5 Bar Facing Burpees

Rest 5 Mins…

8 Min AMRAP: (Rx)

Max Hang Barbell Clean & Jerks (45/35)

Every Minute: 5 Bar Facing Burpees

——————————————————————————

8 Min AMRAP:

Max Hang To Overhead (Object)

Every Minute: 5 Burpees

Rest 5 Mins…

8 Min AMRAP:

Max Hang Clean & Jerks (Object)

Every Minute: 5 Burpees

CrossFit Believe – CrossFit

4RFT: Metcon (Time)

WOD Briefing: https://youtu.be/f_-9S0gWNos

4:30pm Live KIDS Class w/ Lindsey: https://us04web.zoom.us/j/7147299327

7:15pm Live Beer w/ Alan: https://us04web.zoom.us/j/7147299327

4 Rounds For Time: (Rx+)

Run 200M

20 Overhead Stationary Lunges (95/65)

1 Min. Plank Hold On Elbows

4 Rounds For Time: (Rx)

Run 200M

20 Front Rack Stationary Lunges (95/65)

1 Min. Plank Hold On Elbows

4 Rounds For Time:

Run 200M

20 Stationary Lunges (Use DB/KB/Ball/Vest If Available)

1 Min. Plank Hold On Elbows

KIDS: Metcon (AMRAP – Rounds and Reps)

Kids Class: Live on Zoom at 4:30pm!

Open To Everyone!

8 Min AMRAP:

12 DB Hang Clean and Jerks

24 High Knees in Place

12 Situps

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

WOD Briefing: https://youtu.be/gUZnAd8zSiE

20 Min AMRAP: (Rx+)

2-4-6-8-10…

Hang Power Snatches (95/65)

Overhead Squats

100ft Odd Object Carry (30/20)

20 Min AMRAP: (Rx)

2-4-6-8-10…

Hang Power Cleans (95/65)

Front Squats

100ft Odd Object Carry (30/20)

20 Min AMRAP:

2-4-6-8-10…

DB Snatches (Alt Hands)

DB Goblet Squats

100ft Odd Object Carry

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Reps)

WOD Briefing: https://youtu.be/PHwzgLhRJHQ

4:30pm Live CFB WOD w/ Lauren: https://us04web.zoom.us/j/4719562046

6:30pm Live CORE Class w/ Lindsey: https://us04web.zoom.us/j/7147299327

21 Min Running Clock:

3 Min AMRAP: (Rx+)

50 Double Unders

15 Thrusters (115/75)

Max Box Jump Overs (24/20) w/ Remaining Time

Rest 3 Mins, Repeat For 4 Cycles

3 Min AMRAP: (Rx)

50 Double Unders

15 Thrusters (95/65)

Max Box Jump Overs (24/20) w/ Remaining Time

Rest 3 Mins, Repeat For 4 Cycles

3 Min AMRAP:

75 Single Unders

15 Thrusters (You Pick – Bar, KB, DB, Object)

Max Box Overs w/ Remaining Time

Rest 3 Mins, Repeat For 4 Cycles

KIDS: Metcon (Time)

CrossFit Kids WOD:

Practice Hollow and Superman Positions. Remember to squeeze your belly!

3 Rounds For Time:

10 Stepups

20 Lunges

10 Burpees

*If you have a lightweight dumbbell or weight (10 pounds or less) use it for the stepups and lunges.

Challenge:

Max Distance Broad Jump

CrossFit Believe – CrossFit

HOME: Metcon (AMRAP – Rounds and Reps)

This workout is meant for those of you that can’t make it to CFB. If you or someone in your household are sick, PLEASE stay home.

15 Min AMRAP:

3-6-9-12…

Jumping Squats

Clapping Pushups

Situps