W.O.D.

Michelle’s Birthday Beatdown

CrossFit Believe – CrossFit

MLong: Metcon (Time)

Michelle Long’s Birthday Beatdown

Complete 1974 Reps in a Team of 3 (Rx+)

Burpees

Sit-ups

Air Squats

Wallballs (20/14)

Box Jump Overs (20/24)

Dumbbell Snatches (50/35)

Double Unders

Pull-ups

Stationary Lunges

Break up the reps between the 9 movements. Two team members may work at the same time. You must complete a minimum of 100 reps for each movement and a maximum of 400 reps for the other movements (200 rep max for pull-ups). Each athlete will have their own equipment and workout space.

Time Cap: 30 Minutes

Example:

150 Burpees

300 Sit-ups

300 Air Squats

200 Wallballs (20/14)

150 Box Jump Overs (20/24)

150 Dumbbell Snatches (50/35)

400 Double Unders

124 Pull-ups

200 Stationary Lunges

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Complete 1974 Reps in a Team of 3 (Rx)

Burpees

Sit-ups

Air Squats

Wallballs (14/10)

Box Step Overs (24/20)

Dumbbell Snatches (35/20)

Single Unders

Pull-ups

Stationary Lunges

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Complete 1974 Reps in a Team of 3 (Scaled)

Burpees

Sit-ups

Air Squats

Wallballs (Any Weight)

Box Step Overs (Any Height)

Dumbbell Snatches (Any Weight)

Single Unders

Ring Rows

Stationary Lunges

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Complete 658 Reps (Home)

Burpees

Sit-ups

Air Squats

Weighted Squats

Step Ups

Dumbbell or Kettlebell Snatch

Single Unders

Stationary Lunges

Sunday

CrossFit Believe – CrossFit

EMOM: Metcon (Weight)

Every Minute For 24 Minutes, Alt. Movements: (Rx)

Min 1: 18/12 Calorie Row

Min 2: 3 Squat Cleans (Add Weight Each Round)

Min 3: Rest

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Every Minute For 24 Minutes, Alt. Movements: (Scaled)

Min 1: 45 Sec. Row

Min 2: 3 Squat Cleans (Add Weight Each Round)

Min 3: Rest

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Every Minute For 24 Minutes, Alt. Movements: (Home)

Min 1: 45 Sec. Running (Approx 200m)

Min 2: 16 DB/KB Thrusters (Any Weight)

Min 3: Rest

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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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