W.O.D.

July 4th Hero

CrossFit Believe – CrossFit

Hero: Abbate (Time)

For Time:

Run 1 mile

21 Clean and Jerks, 155#

Run 800 meters

21 Clean and Jerks, 155#

Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here
Women’s Rx: 105#

TGIF

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP (Rx+)

15 DB Single Arm Devils Press (50/35)

Run 400m

30’ Handstand Walk

Run 400m

45 Air Squats

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18 Min AMRAP (Rx)

15 DB Single Arm Devils Press (35/20)

Run 400m

30’ Handstand Walk or 60’ Bear Crawl

Run 400m

45 Air Squats

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18 Min AMRAP (Scaled)

15 DB Single Arm Devils Press (Any Weight)

Run 400m

60’ Bear Crawl

Run 400m

45 Air Squats

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18 Min AMRAP (Home)

15 DB or KB Snatches (Any Weight)

Run 400m or 2 Min

60’ Bear Crawl

Run 400m or 2 Min

45 Air Squats

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Thursday

CrossFit Believe – CrossFit

15129: Metcon (Time)

15-12-9 (Rx+)

Hang Power Cleans (135/95)

Handstand Pushups (Flat Mat)

Toes To Bar

Rest 4 Mins, Repeat

Overall Time Cap: 20 Mins

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15-12-9 (Rx)

Hang Power Cleans (115/75)

Handstand Pushups (Abmat+25#)

Toes To Bar

Rest 4 Mins, Repeat

Overall Time Cap: 20 Mins

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15-12-9 (Scaled)

Hang Power Cleans (Any Weight)

Handstand Pushups (Any ROM) or Hand Release Pushups or Seated DB Presses

Hanging Knee Raises or Weighted Situps (Any Weight Med Ball)

Rest 4 Mins, Repeat

Overall Time Cap: 20 Mins

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15-12-9 (Home)

KB Swings (Any Weight) or Alt. DB Hang Power Cleans (Any Weight)

Handstand Pushups (Any ROM) or Hand Release Pushups or Seated DB Presses

Weighted Situps (Any Weight/Any Object)

Rest 4 Mins, Repeat

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Weight Vest Wednesday

CrossFit Believe – CrossFit

12RFT: Metcon (Time)

12 Rounds For Time w/ Vest: (Rx+)

Run 100m

6 Burpee Pullups

12 Step Ups (24/20)

*You’re not required to perform a full locked out pullup during the burpee pullups.

*Your pullup bar must be a palm height or higher.

*The workout will start with everyone at their boxes. Your box and pullup spot must be next to each other.

Time Cap: 25 Mins.

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12 Rounds For Time: (Rx)

Run 100m

6 Burpee Pullups

12 Step Ups (24/20)

*You’re not required to perform a full locked out pullup during the burpee pullups.

*Your pullup bar must be a palm height or higher.

*The workout will start with everyone at their boxes. Your box and pullup spot must be next to each other.

Time Cap: 25 Mins.

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12 Rounds For Time: (Scaled)

Run 100m

6 Burpee Pullups/Ring Rows

12 Step Ups (Any Height)

*You’re not required to perform a full locked out pullup during the burpee pullups.

*Your pullup bar can be any height.

*For the burpee ring rows, you can either perform a burpee and then a ring row or you can perform 6 burpees followed by 6 ring rows.

*The workout will start with everyone at their boxes. Your box and pullup spot must be next to each other.

Time Cap: 25 Mins.

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12 Rounds For Time: (Home)

Run 100m (Approx 30 Secs.)

6 Burpees (Jump & Touch Something Outside Your Reach)

12 Step Ups (Any Height)

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Tuesday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP: (Rx+)

Run 200m

30 Double Unders

1 Squat Snatch (135/95)

*Add 1 Squat Snatch Per Round

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20 Min AMRAP: (Rx)

Run 200m

30 Double Unders or 60 Single Unders

1 Squat Clean (135/95)

*Add 1 Squat Clean Per Round

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20 Min AMRAP: (Scaled)

Run 200m

30 Double Unders or 60 Single Unders

1 Squat Snatch/Clean (Any Weight)

*Add 1 Squat Snatch/Clean Per Round

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20 Min AMRAP: (Home)

Run 200m

30 Double Unders or 60 Double Unders

2 DB Squat Cleans

*Add 2 DB Squat Cleans Per Round

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Monday

CrossFit Believe – CrossFit

AMRPs: Metcon (AMRAP – Reps)

3 Min AMRAP: (Rx+)

25 Overhead Squats (115/75)

75 Wallballs (20/14)

50 Bar Facing Burpees

Rest 3 Min…

6 Min AMRAP:

25 Overhead Squats (115/75)

75 Wallballs (20/14)

50 Bar Facing Burpees

Rest 3 Min…

For Time With A 12 Min Time Cap:

25 Overhead Squats (115/75)

75 Wallballs (20/14)

50 Bar Facing Burpees

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3 Min AMRAP: (Rx)

25 Front Squats (115/75)

75 Wallballs (20/14)

50 Bar Facing Burpees

Rest 3 Min…

6 Min AMRAP:

25 Front Squats (115/75)

75 Wallballs (20/14)

50 Bar Facing Burpees

Rest 3 Min…

For Time With A 12 Min Time Cap:

25 Front Squats (115/75)

75 Wallballs (20/14)

50 Bar Facing Burpees

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3 Min AMRAP: (Scaled)

25 Overhead or Front Squats (Any Weight)

75 Wallballs (Any Weight)

50 Bar Facing Burpees

Rest 3 Min…

6 Min AMRAP:

25 Overhead or Front Squats (Any Weight)

75 Wallballs (Any Weight)

50 Bar Facing Burpees

Rest 3 Min…

For Time With A 12 Min Time Cap:

25 Overhead or Front Squats (Any Weight)

75 Wallballs (Any Weight)

50 Bar Facing Burpees

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3 Min AMRAP: (At Home)

25 Odd Object Squats

75 Jumping Squats

50 Burpees Over Object

Rest 3 Min…

6 Min AMRAP:

25 Odd Object Squats

75 Jumping Squats

50 Burpees Over Object

Rest 3 Min…

For Time With A 12 Min Time Cap:

25 Odd Object Squats

75 Jumping Squats

50 Burpees Over Object

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FT:: Metcon (Time)

Sunday

CrossFit Believe – CrossFit

6RFT: Metcon (Time)

6 Rounds For Time: (Rx+)

12 DB Snatches (50/35)

24ft Overhead DB Walking Lunge

8 Handstand Pushups (Flat Mat)

24ft Overhead DB Walking Lunge

Time Cap: 18 Minutes

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6 Rounds For Time: (Rx)

12 DB Snatches (50/35)

24ft DB Walking Lunge

8 Handstand Pushups (Abmat + 15#)

24ft DB Walking Lunge

Time Cap: 18 Minutes

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6 Rounds For Time: (Scaled)

12 DB Snatches (Any Weight)

24ft DB Walking Lunge

8 Hand Release Pushups or 8 Seated DB Presses

24ft DB Walking Lunge

Time Cap: 18 Minutes

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6 Rounds For Time: (Home)

12 DB Snatches or 12 KB Swings (Any Weight)

24ft DB/KB Walking Lunge

8 Hand Release Pushups

24ft DB/KB Walking Lunge

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Saturday

CrossFit Believe – CrossFit

E3MOM: Metcon (7 Rounds for time)

Every 3 Minutes For 21 Minutes (Rx+)

200m Run

5 Clean & Jerks (155/105)

2 Muscle Ups (Bar or Ring)

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Every 3 Minutes For 21 Minutes (Rx)

200m Run

5 Clean & Jerks (115/75)

10 Pullups

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Every 3 Minutes For 21 Minutes (Scaled)

200M Run

5 Clean & Jerks (Any Weight)

10 Ring Rows

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Every 3 Minutes For 21 Minutes (Home)

200m Run (Approx 1 Min)

10 DB/KB Snatches (Any Weight)

10 Pushups

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Lynn’s Birthday Beatdown

CrossFit Believe – CrossFit

Lynn: Metcon (AMRAP – Rounds and Reps)

Lynn’s Birthday Beatdown:

20 Min AMRAP w/ A Partner: (Rx+)

6 KB Goblet Reverse Lunges (53/35)

28 Situps

60 Double Unders

6 KB Goblet Squats

28 KB Swings

60 Double Unders

*Partition Work w/ Partner As Needed

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20 Min AMRAP w/ A Partner: (Rx)

6 KB Goblet Reverse Lunges (35/26)

28 Situps

60 Double Unders or 60 Single Unders

6 KB Goblet Squats

28 KB Swings

60 Double Unders or 60 Single Unders

*Partition Work w/ Partner As Needed

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20 Min AMRAP w/ A Partner: (Scaled)

6 KB Goblet Reverse Lunges (Any Weight)

28 Situps

60 Double Unders or 60 Single Unders

6 KB Goblet Squats

28 KB Swings

60 Double Unders or 60 Single Unders

*Partition Work w/ Partner As Needed

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14 Min AMRAP: (Home)

6 KB/DB Goblet Reverse Lunges (Any Weight)

28 Situps

60 Double Unders or 60 Single Unders

6 KB/DB Goblet Squats

28 KB Swings or 28 DB Snatches

60 Double Unders or 60 Single Unders

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Thursday

CrossFit Believe – CrossFit

Squat: Back Squat (3-2-1-3-2-1-3-2-1)

3@65%

2@70%

1@75%

3@70%

2@75%

1@80%

3@75%

2@80%

1@85%

AMRAP: Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP (Rx+)

3-6-9-12…

Hang Power Snatches (135/95)

Burpees Over Barbell

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7 Min AMRAP (Rx)

3-6-9-12…

Hang Power Snatches (95/65)

Burpees Over Barbell (Step Over Ok)

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7 Min AMRAP (Scaled)

3-6-9-12…

Hang Power Snatches (Any Weight)

Burpees Over Barbell (Step Over Ok)

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7 Min AMRAP (Home)

3-6-9-12…

DB Hang Power Snatches (Any Weight)

Burpees Over DB (Step Over Ok)

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