W.O.D.

Monday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

In Teams of 3:

25 Min AMRAP:

1000M Row

21 Thrusters (115/75)

12 Rope Climbs (15ft)

15 Thrusters

9 Rope Climbs

9 Thrusters

6 Rope Climbs

Row: 4 Reps (250m Each)

*Please wear tall socks or shin protection.

Sunday

CrossFit Believe – CrossFit

SNDY: Metcon (Time)

For Time:

20 Cal Row

5 Rds of “The Chief”

20 Cal Row

4 Rds of “The Chief”

20 Cal Row

3 Rds of “The Chief”

20 Cal Row

2 Rds of “The Chief”

20 Cal Row

1 Rd of “The Chief”

Time Cap: 20 Minutes

“The Chief”

3 Power Cleans

6 Pushups

9 Air Squats

Saturday

CrossFit Believe – CrossFit

5RFT: Metcon (Time)

5 Rounds For Time:

10 Back Squats (155/105)

50 Double Unders

50ft Walking Lunges

50t Handstand Walk

Time Cap: 23 Minutes

*Back squats from rack.

Friday

CrossFit Believe – CrossFit

TGIF: Metcon (AMRAP – Reps)

22 Min AMRAP

600m Run

25 KB Swings (53/35)

150m Sled Push (90/45) (50mx3)

400m Run

25 KB Swings

100m Sled Push (50mx2)

200m Run

25 KB Swings

50m Sled Push

Scoring:

Lap Running=1 Rep

50m Sled=1 Rep

Thursday

CrossFit Believe – CrossFit

OHS: Overhead Squat (2RM)

Build to a heavy double.

*From rack.

4RFT: Metcon (Time)

4 Rounds For Time

10 Overhead Squats (105/70)

20 Situps

10 Handstand Pushups

Time Cap: 12 Minutes

*No racks

Taylor’s Farewell WOD

CrossFit Believe – CrossFit

THFW: Metcon (Time)

Taylor Heath’s Farewell WOD

14 Alt Rounds w/ Partner For Time:

Run 200m or Row 250m

24 Double Unders

6 Power Cleans (115/75)

6 Pullups

Time Cap: 30 Minutes

*Pulling may be strict or regular kipping. No butterfly Pullups.

Tuesday

CrossFit Believe – CrossFit

AMRAP: Metcon (4 Rounds for reps)

3 Min AMRAP

15 Deadlifts (265/165)

Max Reps Burpee Box Jump Overs (24/20)

Rest 3 Min

3 Min AMRAP

30 Wallballs (20/14)

Max Reps Burpee Box Jump Overs (24/20)

Rest 3 Min

3 Min AMRAP

15 Deadlifts (265/165)

Max Reps Burpee Box Jump Overs (24/20)

Rest 3 Min

3 Min AMRAP

30 Wallballs (24/20)

Max Reps Burpee Box Jump Overs (24/20)

Monday

CrossFit Believe – CrossFit

FT: Metcon (Time)

For Time:

Run 400m

21 Unbroken Shoulder To Overhead (95/65)

21 Unbroken Pullups

Run 400m

15 Unbroken Shoulder To Overhead (95/65)

15 Unbroken Pullups

Run 400m

9 Unbroken Shoulder To Overhead (95/65)

9 Unbroken Pullups

*200m Run Penalty Each Time You Break A Set.

Time Cap: 20 Minutes

Sunday

CrossFit Believe – CrossFit

ROWCJ: Metcon (Time)

5 Rounds:

20/16 Cal Row

7 Clean & Jerks (135/95)

Right into,

5 Rounds:

50m Run

5 Burpees Over Barbell

Time Cap: 20 Minutes

Saturday

CrossFit Believe – CrossFit

E3MOM: Metcon (6 Rounds for time)

Every 3 Minutes For 18 Minutes, Complete:

15 Wallballs (20/14)

10 Pullups

1 Squat Clean (205/135)

Clean: Clean (1RM)

From 18:00-25:00

Establish 1RM Clean