W.O.D.

Monday

CrossFit Believe – CrossFit

DL: Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP:

8 Deadlifts (185/120)

8 Burpees

Rest 3 Mins

5 Min AMRAP:

4 Power Cleans (185/120)

8 Burpees Over Barbell

Rest 3 Mins

5 Min AMRAP:

2 Clean & Jerks (185/120)

8 Burpee Box Jump Overs (24/20)

PC: Metcon (AMRAP – Rounds and Reps)

C&J: Metcon (AMRAP – Rounds and Reps)

Sunday

CrossFit Believe – CrossFit

Yep: Metcon (Time)

For Time:

150 Wallballs (20/14)

Right into,

3 Rounds:

20 Double Unders

10 Burpees

20 Box Jump Overs (24/20)

Time Cap: 21 Minutes

Karen: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Saturday

CrossFit Believe – CrossFit

1RM: Hang Clean (Establish a 1RM Hang Clean)

Sat: Metcon (Time)

Establish a 1RM Hang Clean

For Time:

21-15-9

Thrusters (95/65)

Power cleans

12 Minute Time Cap

Friday

CrossFit Believe – CrossFit

wlwlk: Metcon (AMRAP – Rounds and Reps)

With a Partner:

6 Minute AMRAP:

20 Calorie Row

5 Wall Walks

*Rest 2 Minutes

6 Minute AMRAP

20 Calorie Row

5 Rope Climbs (15ft)

*Rest 2 Minutes

6 Minute AMRAP

20 Calorie Row

10 Synchro Burpees

rope: Metcon (AMRAP – Rounds and Reps)

brpee: Metcon (AMRAP – Rounds and Reps)

Thanksgiving Tabata

CrossFit Believe – CrossFit

TABTA: Metcon (AMRAP – Reps)

Tabata Double Unders:

8 Rounds For Max Reps

20 Secs On – 10 Seconds Off

Rx+: Weight Vest

Rest 2 Mins

Tabata Wallballs (20/14):

8 Rounds For Max Reps

20 Secs On – 10 Seconds Off

Rx+: 11ft Target

Rest 2 Mins

Tabata Burpees:

8 Rounds For Max Reps

20 Secs On – 10 Seconds Off

Rx+: Weight Vest

Rest 2 Mins

Tabata Pullups:

8 Rounds For Max Reps

20 Secs On – 10 Seconds Off

Rx+: Strict Pullups

Rest 2 Mins

Tabata Pushups:

8 Rounds For Max Reps

20 Secs On – 10 Seconds Off

Rx+: Weight Vest

Rest 2 Mins

Tabata Toes To Bar:

8 Rounds For Max Reps

20 Secs On – 10 Seconds Off

Rx+: Strict Toes To Bar

*Any Order

*Must Be Rx On ALL Sections To Be Rx

*Must Be Rx+ On All Sections To Be Rx+

*Score = Total Reps On All 6 Sections

Wednesday

CrossFit Believe – CrossFit

10rft: Metcon (Time)

10 Rounds For Time:

10 DB Snatches (50/35)

10ft DB Right Arm Overhead Lunge

5 Handstand Pushups

10ft DB Left Arm Overhead Lunge

20ft Handstand Walk

Time Cap: 20 Minutes

Tuesday

CrossFit Believe – CrossFit

5RFT: Metcon (Time)

5 Rounds For Time:

48 Double Unders

24 Box Jump Overs (24/20)

12 Deadlifts (115/75)

9 Hang Power Cleans

6 Shoulder To Overhead

Time Cap: 18 Minutes

Matt Shackelford’s Birthday Beatdown

CrossFit Believe – CrossFit

Shack: Metcon (Time)

For Time w/ Partner:

Run 800m (Alt Laps)

38 Wallballs (20/14)

38 Squat Cleans (185/120)

38 Bar Facing Burpees

Run 800m (Alt Laps)

38 Wallballs (20/14)

38 Squat Cleans (135/95)

38 Bar Facing Burpees

Run 800m (Alt Laps)

38 Wallballs (20/14)

38 Squat Cleans (95/65)

38 Bar Facing Burpees

Time Cap: 30 Minutes

Sunday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP:

1000m Row

50 Thrusters (45/33)

30 Pullups

750m Row

35 Thrusters

20 Pullups

500m Row

20 Thrusters

10 Pullups

250m Row

5 Thrusters

5 Pullups

*Note your time after the 30 pullups. This is the benchmark workout “Jackie”.

JCKIE: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Saturday

CrossFit Believe – CrossFit

FT:: Metcon (Time)

21-15-9-6-3

Handstand Pushups

Front Squats (135/95)

Burpees Over Barbell

Time Cap: 20 Minutes