W.O.D.

Sunday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

22 Min Running Clock:

15 Min AMRAP:

20 Wallballs (20/14)

50ft Med Ball Overhead Walking Lunge

5 Ring Muscle Ups

50ft Med Ball Overhead Walking Lunge

5 Squat Snatches (115/75)

Then, 7 Mins To Establish 1RM Snatch

SNTCH: Snatch

Saturday

CrossFit Believe – CrossFit

10RFT: Metcon (Time)

10 Rounds For Time: (Rx)

50m Run

6 Toes To Bar

6 Single Arm DB Devils Presses (50/35)

Time Cap: 20 Minutes

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10 Rounds For Time: (Scaled)

50m Run

6 Hanging Knee Raises

6 Single Arm DB Devils Presses (Any Weight)

Time Cap: 20 Minutes

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Ashley Perman’s Birthday Beatdown

CrossFit Believe – CrossFit

AshP.: Metcon (AMRAP – Rounds and Reps)

Ashley Perman’s Birthday Beatdown:

26 Min AMRAP w/ Partner: (Rx)

Alternating Full Rounds:

9 Barbell Reps (155/105 – Rx+: Unbroken)

10 Calories – Any Machine

Barbell Complex:

4 Deadlifts

3 Hang Power Cleans

2 Shoulder To Overhead

Thursday

CrossFit Believe – CrossFit

Nancy: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Time Cap: 20 Minutes

Weight Vest Wednesday

CrossFit Believe – CrossFit

BSQT: Back Squat (2-2-2-2-2)

5×2@85%

2RFT: Metcon (Time)

2 Rounds For Time: (Rx)

10 Burpees

20 Hand Release Pushups

30 DB Hang To Overhead (50/35)

40 Box Step Ups (20″, No Jumping)

50 Walking Lunges

Time Cap: 18 Minutes

Rx+: Weight Vest

Tuesday

CrossFit Believe – CrossFit

E4MOM: Metcon (5 Rounds for time)

Every 4 Minutes For 20 Minutes, Complete: (Rx)

2 Rounds:

15 Wallballs (20/14)

10 Pullups

5 Front Squats (135/95)

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Every 4 Minutes For 20 Minutes, Complete: (Scaled)

2 Rounds:

15 Wallballs (Any Weight)

10 Ring Rows/Jumping/Banded

5 Front Squats (Any Weight)

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13 Heroes of Kabul

CrossFit Believe – CrossFit


Hero: Metcon (Time)

CFB’s “13 Heroes of Kabul”

For Time w/ Partner:

Cash In: 2021m Run (Alt 10 Laps+)

Then, 13 Rounds:

8 Clean & Jerks (185/125)

26 Situps

21 Box Jump Overs (24/20)

Cash Out: 2021m Run (Alt 10 Laps+)

13 U.S. Service Members killed in Afghanistan on 8/26/2021:

U.S. Marine, Sgt Johanny Rosario (25)

U.S. Marine, Cpl Hunter Lopez (22)

U.S. Marine, LCpl Kareem Nikoui (22)

U.S. Marine, LCpl Rylee McCollum (20)

U.S. Marine, LCpl Jared Schmitz (20)

U.S. Marine, LCpl David Lee Espinoza (20)

U.S. Navy, Maxton Soviak (20)

U.S. Marine, SSgt Taylor Hoover (31)

U.S. Marine, Cpl Daegan Page (23)

U.S. Army, Ryan Knauss (23)

U.S. Marine, Cpl Humberto Sanchez (22)

U.S. Marine, Sgt Nicole Gee (23)

U.S. Marine, Ricky Thompson (21)

Sunday

CrossFit Believe – CrossFit

6RFT: Metcon (Time)

6 Rounds for Time (Rx):

20 Barbell Reps (75/55)

40 Double Unders

60 ft Handstand Walk

Rounds 1,3,5: Front Squats

Rounds 2,4,6: Front Rack Lunges

Time Cap: 22 Min

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6 Rounds for Time (Scaled):

20 Barbell Reps (Any Weight)

40 Jump Ropes

60 ft Dumbbell Overhead Carry (Any Weight)

Rounds 1,3,5: Front Squats

Rounds 2,4,6: Front Rack Lunges

Saturday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Reps)

3 Min AMRAP:

10 Shoulder To Overhead (95/65)

10 Pullups

Rest 1 Min

3 Min AMRAP:

6 Shoulder To Overhead (155/105)

6 Chest To Bar Pullups

Rest 1 Min

3 Min AMRAP:

2 Shoulder To Overhead (205/135)

2 Bar Muscle Ups

Right into,

9 Mins To Establish 1RM Clean

Clean: Clean (1RM)

Friday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP (Rx):

35 Wallballs (20/14)

35 Calories (Row/Bike/Ski)

35 Handstand Pushups (Flat Mat)

35 Deadlifts (155/105)

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20 Min AMRAP (Scaled):

35 Wallballs (Any Weight)

35 Calories (Row/Bike/Ski)

35 Hand Release Pushups

35 Deadlifts (Any Weight)