W.O.D.

Wednesday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP: (Rx+)

40ft Handstand Walk

5 Squat Cleans

2 Rope Climbs (15ft)

Men: 135# + 20#/Round

Women: 100# + 10#/Round

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20 Min AMRAP: (Rx)

40ft Handstand Walk

5 Squat Cleans (135/100)

2 Rope Climbs (15ft)

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20 Min AMRAP: (Scaled)

80ft Bear Crawl or 80ft Overhead Double DB Carry

5 Squat Cleans (Any Weight)

4 Rope Get Ups or 2 KB Rope Pullups

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Tuesday

CrossFit Believe – CrossFit

4RFT: Metcon (Time)

4 Rounds For Time: (Rx)

30 Calories

25 Wallballs (20/14)

20 DB Hang Snatches (50/35)

15 Box Jump Overs (24/20)

Time Cap: 25 Minutes

Rx+: (30/20), (70/50) & (30/24) – Must Finish Under Time Cap

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4 Rounds For Time: (Scaled)

30 Calories

25 Wallballs (Any Weight)

20 DB Hang Snatches (Any Weight)

15 Box Overs (Any Height)

Monday

CrossFit Believe – CrossFit

FT:: Metcon (Time)

For Time: (Rx)

21-15-9

Front Squat (135/95)

Handstand Pushups

Rest 4 Mins…

12-9-6

Shoulder To Overhead (135/95)

Bar Muscle Up

Time Cap: 21 Minutes

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For Time: (Scaled)

21-15-9

Front Squat (Any Weight)

Hang Release Pushups

Rest 4 Mins…

12-9-6

Shoulder To Overhead (Any Weight)

Burpee Pullups

Time Cap: 21 Minutes

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Sunday

CrossFit Believe – CrossFit

20.2: Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Saturday

CrossFit Believe – CrossFit

FT: Metcon (Time)

6-9-12-15-18-15-12-9-6 (Rx+)

Hang Power Snatches (95/65)

Wallballs (20/14)

Lateral Bar Hops

Time Cap: 20 Mins

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6-9-12-15-18-15-12-9-6 (Rx)

Hang Power Snatches (95/65)

Wallballs (20/14)

Double Unders

Time Cap: 20 Mins

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6-9-12-15-18-15-12-9-6 (Scaled)

Hang Power Snatches (Any Weight)

Wallballs (Any Weight)

Lateral Line Hops/Single Unders (x2 Reps)

Time Cap: 20 Mins

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Friday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Reps)

28 Min AMRAP:

10 Pushups

15 Situps

20 Air Squats

25 Cals – Any Machine

Rx+: Weight Vest

Thursday

CrossFit Believe – CrossFit

30s: Metcon (Time)

For Time: (Rx+)

30 Power Snatches (135/95)

30 Ring Muscle Ups

30 Clean & Jerks

Time Cap: 20 Minutes

*No rings available during the 4:30pm class.

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For Time: (Rx)

30 Power Snatches (135/95)

60 Pullups

30 Clean & Jerks

Time Cap: 20 Minutes

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For Time: (Scaled)

30 Power Snatches (Any Weight)

60 Ring Rows/Banded/Jumping

30 Clean & Jerks

Time Cap: 20 Minutes

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Wednesday

CrossFit Believe – CrossFit

SC+FS: Metcon (AMRAP – Reps)

Every Minute For 8 Minutes, Complete:

1 Squat Clean + 3 Front Squats

Rx+: 185/125

Rx: 135/95

Scaled: 65% Clean 1RM

Total Reps: 32

AMRAP: Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

8 Burpees

8 Single DB Thrusters (2 DBs, Alt. Arms – 50s/35s)

16 Double DB Front Rack Stationary Lunges

*Scale weight as needed

Tuesday

CrossFit Believe – CrossFit

E6MOM: Metcon (4 Rounds for time)

Every 6 Minutes For 24 Minutes, Complete: (Rx)

4 Wall Walks

8 Deadlifts (185/125)

12 Box Jump Overs (24/20)

24ft Handstand Walk

48 Double Unders

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Every 6 Minutes For 24 Minutes, Complete: (Scaled)

4 Walk Outs

8 Deadlifts (Any Weight)

12 Box Overs (Any Height)

48ft Bear Crawl

96 Single Unders

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Monday

CrossFit Believe – CrossFit

PRTNR: Metcon (Time)

5 Rounds For Time w/ Partner: (Rx)

30 Toes To Bar

40 Calories

50 Wallballs (20/14)

Time Cap: 30 Minutes

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5 Rounds For Time w/ Partner: (Scaled)

30 Hanging Knee Raises

40 Calories

50 Wallballs (Any Weight)

Time Cap: 30 Minutes

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