W.O.D.

Thursday

CrossFit Believe – CrossFit

FT: Metcon (Time)

3 Rounds For Time w/ Partner: (Rx)

Run 800m (Alt. Laps)

Then,

20-15-10

Synchro Russian KB Swings (53/35)

Synchro Situps

Time Cap: 25 Minutes

Flow: 800m-20KBs-20SUs-15KBs-15SUs-10KBs-10SUs-800m-20KBs-20SUs-15KBs-15SUs-10KBs-10SUs-800m-20KBs-20SUs-15KBs-15SUs-10KBs-10SUs-

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3 Rounds For Time w/ Partner: (Scaled)

Run 800m (Alt. Laps)

Then,

20-15-10

Synchro Russian KB Swings (Any Weight)

Synchro Situps

Time Cap: 25 Minutes

*Another good scaled option would be to not perform the reps synchronized and partition between partners as needed.

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3 Rounds For Time: (Home)

Run 400m

Then,

20-15-10

Russian KB Swings (53/35)

Situps

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Wednesday

CrossFit Believe – CrossFit

21159: Metcon (Time)

21-15-9 (Rx+)

Machine Calories

Handstand Pushups (Flat Mat)

Pullups

Shoulder To Overhead (95/65)

Time Cap: 20 Minutes

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21-15-9 (Rx)

Machine Calories

Handstand Pushups (25+Abmat)

Pullups

Shoulder To Overhead (95/65)

Time Cap: 20 Minutes

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21-15-9 (Scaled)

Machine Calories

Hand Release Pushups

Ring Rows/Banded Pullups/Jumping Pullups

Shoulder To Overhead (Any Weight)

Time Cap: 20 Minutes

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21-15-9 (Home)

Run 200m

Handstand Or Hand Release Pushups

DB Hang Power Cleans (Any Weight)

DB Shoulder To Overhead (Any Weight)

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Tuesday

CrossFit Believe – CrossFit

AMRP1: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP w/ Vest: (Rx)

60 Reverse Lunges

40 Air Squats

20 Burpees

Rest 3 Minutes

12 Min AMRAP w/ Vest:

30 Reverse Lunges

20 Air Squats

10 Burpees

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12 Min AMRAP: (Scaled/Home)

60 Reverse Lunges

40 Air Squats

20 Burpees

Rest 3 Minutes

12 Min AMRAP:

30 Reverse Lunges

20 Air Squats

10 Burpees

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AMRP2: Metcon (AMRAP – Rounds and Reps)

Monday

CrossFit Believe – CrossFit

CJMax: Clean and Jerk (1RM)

Establish 1RM

AMRAP: Metcon (AMRAP – Reps)

3 Min AMRAP: (Rx+)

75 Double Unders

10 Clean & Jerks (60% Of Today)

Max Toes To Bar w/ Remaining Time

*Rest 2 Mins, Repeat For 3 Total AMRAPs

**You Must Get At Least 1 Rep Each Round To Be Considered Rx+

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3 Min AMRAP: (Rx)

75 Double Unders or 100 Single Unders

10 Clean & Jerks (50% Of Today)

Max Toes To Bar w/ Remaining Time

*Rest 2 Mins, Repeat For 3 Total AMRAPs

**You Must Get At Least 1 Rep Each Round To Be Considered Rx

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3 Min AMRAP: (Scaled)

75 Double Unders or 100 Single Unders

10 Clean & Jerks (Any Weight)

Max Toes To Bar/Hanging Knee Raises/Weighted Situps w/ Remaining Time

*Rest 2 Mins, Repeat For 3 Total AMRAPs

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3 Min AMRAP: (Home)

75 Double Unders or 100 Single Unders

20 DB Hang Clean & Jerks (Any Weight)

Max Situps

*Rest 2 Mins, Repeat For 3 Total AMRAPs

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Sunday

CrossFit Believe – CrossFit

E5MOM: Metcon (4 Rounds for time)

E5MOM for 20 Min (Rx)

400M Sandbag Run(70/50)

10 Curtis Ps (95/65)

1 Curtis P= Power Clean, Left Leg Lunge, Right Leg Lunge, Push Press

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E5MOM for 20 Min (Scaled)

400M Run

10 Curtis Ps (Any Weight)

1 Curtis P= Power Clean, Left Leg Lunge, Right Leg Lunge, Push Press

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E5MOM for 20 Min (Home Wod)

400M Odd Object Run (2-3 minutes)

10 Jumping Squats

10 Jumping Lunges

10 Pushups

Saturday

CrossFit Believe – CrossFit

Squat: Back Squat (6-4-2-6-4-2)

6@65%

4@75%

2@85%

6@75%

4@85%

2@95%

FT: Metcon (Time)

For Time: (Rx+)

40 Unbroken Wallballs (20/14)

15 Toes To Bar

20 Unbroken Wallballs

30 Toes To Bar

Time Cap: 8 Minutes

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For Time: (Rx)

40 Wallballs (20/14)

15 Toes To Bar

20 Wallballs

30 Toes To Bar

Time Cap: 8 Minutes

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For Time: (Scaled)

40 Wallballs (Any Weight)

15 Hanging Knee Raises

20 Wallballs

30 Hanging Knee Raises

Time Cap: 8 Minutes

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For Time: (Home)

40 Weighted Squats (Any Weight/Amy Object)

20 Weighted Situps (Any Weight/Any Object)

20 Weighted Squats

40 Weighted Situps

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Friday

CrossFit Believe – CrossFit

20RFT: Metcon (Time)

20 Rounds For Time: (Rx+)

50m Run

5 Box Jump Overs (30/24)

1 Squat Snatch (135/95)

Time Cap: 20 Minutes

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20 Rounds For Time: (Rx)

50m Run

5 Box Jump Overs (24/20)

1 Squat Snatch (95/65)

Time Cap: 20 Minutes

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20 Rounds For Time: (Scaled)

50m Run

5 Box Overs (Any Height, Step Over Ok)

1 Squat or Power Snatch (Any Weight)

Time Cap: 20 Minutes

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20 Rounds For Time: (Home)

50m Run

5 Box Overs (Any Height)

4 DB Squat or Power Snatches (Any Weight)

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Jeramy’s Birthday Beatdown

CrossFit Believe – CrossFit

Riggs: Metcon (AMRAP – Rounds and Reps)

Jeramy’s Birthday Beatdown

30 Min AMRAP w/ A Partner (Rx)

Partner 1 (Partner 2 Rests)

7 Deadlifts (225/155)

9 Burpees Over Barbell

Partner 2 (Partner 1 Rests)

7 Deadlifts (225/155)

9 Burpees Over Barbell

81 Jump Ropes Each (Partner 1 & Partner 2 Work At The Same Time)

Partner 1 (Partner 2 Rests)

7 Deadlifts (225/155)

9 Burpees Over Barbell

Partner 2 (Partner 1 Rests)

7 Deadlifts (225/155)

9 Burpees Over Barbell

39 Russian KB Swings (53/35) Total (One Partner Works While The Other Partner Holds The Goblet Position)

The Round Ends After The KB Swings…

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30 Min AMRAP w/ A Partner (Scaled)

Partner 1 (Partner 2 Rests)

7 Deadlifts (Any Weight)

9 Burpees Over Barbell

Partner 2 (Partner 1 Rests)

7 Deadlifts (Any Weight)

9 Burpees Over Barbell

81 Jump Ropes Each (Partner 1 & Partner 2 Work At The Same Time)

Partner 1 (Partner 2 Rests)

7 Deadlifts (Any Weight)

9 Burpees Over Barbell

Partner 2 (Partner 1 Rests)

7 Deadlifts (Any Weight)

9 Burpees Over Barbell

39 Russian KB Swings (Any Weight) Total (One Partner Works While The Other Partner Holds The Goblet Position)

The Round Ends After The KB Swings…

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20 Min AMRAP: (Home)

7 Deadlifts (Any Weight)

9 Burpees Over Barbell

81 Jump Ropes

7 Deadlifts

9 Burpees Over Barbell

20 Russian KB Swings (Any Weight)

The Round Ends After The KB Swings…

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Hump Day

CrossFit Believe – CrossFit

FT: Metcon (Time)

For Time: (Rx+)

21-15-9 Hang Squat Cleans (95/65)

8-6-4 Ring Muscle Ups or 10-8-6 Bar Muscle Ups

Cash Out: 400m Single Arm Farmers Carry (53/35)

Time Cap: 20 Mins

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For Time: (Rx)

21-15-9 Hang Squat Cleans (95/65)

21-15-9 Pullups

Cash Out: 400m Single Arm Farmers Carry (53/35)

Time Cap: 20 Mins

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For Time: (Scaled)

21-15-9 Hang Squat Cleans (Any Weight)

21-15-9 Pullups or 30-20-10 Ring Rows/Jumping Pullups/Banded Pullups

Cash Out: 400m Single Arm Farmers Carry (Any Weight)

Time Cap: 20 Mins

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For Time: (Home)

30-20-10 DB Alt. Hang Squat Cleans (Any Weight)

60-40-20 Air Squats

Cash Out: 400m Single Arm Farmers Carry (Any Weight)

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Tuesday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Reps)

5 Rounds For Reps:

2:30 AMRAP:

Run 400

Max Shoulder To Overhead (135/95)

*Rest 1:30, Repeat

Rx+: Increase Weight Each Round

Male: 135/155/175/195/205

Female: 95/105/115/125/135

*You must get at least 3 reps at each weight to be Rx+.

Rx: Barbell Stays At (135/95)

*You must get at least 3 reps each round to be Rx.

Scaled: Scale Distance As Needed & Any Weight

Home: DB/KB Shoulder To Overhead (Any Weight)