W.O.D.

Thursday

CrossFit Believe – CrossFit

FT:: Metcon (Time)

For Time:

Run 1 Mile (Out and Back)

75 KB Swings (53/35)

Run 1 Mile (Laps)

75 Situps

Time Cap: 30 Minutes

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For Time:

Run 1 Mile (Out and Back)

75 KB Swing (Any Weight)

Run 1 Mile (Laps)

75 Situps

Run Options:

Row 2000m

Ski 2000m

Bike Erg 4000m

Time Cap: 30 Minutes

Wednesday

CrossFit Believe – CrossFit

E4MOM: Metcon (6 Rounds for time)

Every 4 Minutes For 24 Minutes, Complete: (Rx)

200m Run

20 Reverse Lunges

10 Burpee Pullups

*Rx+ w/ Weight Vest

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Every 4 Minutes For 24 Minutes, Complete: (Scaled)

200m Run

20 Reverse Lunges

10 Burpees

10 Ring Rows

Tuesday

CrossFit Believe – CrossFit

HSTTB: Metcon (AMRAP – Rounds and Reps)

20 Min Running Clock (Rx):

8 Min AMRAP:

3-6-9-12…

Hang Power Snatches (95/65)

Toes To Bar

Rest 4 Minutes…

8 Min AMRAP:

3-6-9-12…

Overhead Squats (95/65)

Box Jump Overs (24/20)

Rx+: (135/95)

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20 Min Running Clock (Scaled):

8 Min AMRAP:

3-6-9-12…

Hang Power Snatches (Any Weight)

Knee Raises/ Anchored Toes to Bar/ Situps

Rest 4 Minutes…

8 Min AMRAP:

3-6-9-12…

Overhead Squats (Any Weight)

Box Overs (Any Height)

OHSBJ: Metcon (AMRAP – Rounds and Reps)

Monday

CrossFit Believe – CrossFit

FT: Metcon (Time)

For Time (Rx):

27 Double Unders

9 Thrusters (115/75)

6 Burpees Over Barbell

1 Rope Climb

45 Double Unders

15 Thrusters

9 Burpees Over Barbell

2 Rope Climbs

63 Double Unders

21 Thrusters

12 Burpees Over Barbell

3 Rope Climbs

Time Cap: 20 Min

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For Time (Scaled):

27 Jump Ropes

9 Thrusters (Any Weight)

6 Burpees Over Barbell

1 KB Pullup/ Rope Getup

45 Jump Ropes

15 Thrusters

9 Burpees Over Barbell

2 KB Pullup/ Rope Getup

63 Jump Ropes

21 Thrusters

12 Burpees Over Barbell

3 KB Pullup/ Rope Getup

Sunday

CrossFit Believe – CrossFit

FT: Metcon (Time)

For Time:

200m Run

20 Cleans (95/65)

400m Run

15 Cleans (135/95)

600m Run

10 Cleans (185/125)

800m Run

5 Cleans (225/155)

*Cleans Can Be Power Or Squat

Time Cap: 20 Min

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For Time:

200m Run

20 Cleans (50%)

400m Run

15 Cleans (60%)

600m Run

10 Cleans (70%)

800m Run

5 Cleans (80%)

Saturday

CrossFit Believe – CrossFit

FT:: Metcon (Time)

26-22-18-14-10 (Rx):

Calories Row/Bike/Ski

DB OH Stationary Lunges (50/35)

Situps

Time Cap: 20 Minutes

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26-22-18-14-10 (Scaled):

Calories Row/Bike/Ski

DB Stationary Lunges (Any Weight)

Situps

Time Cap: 20 Minutes

TGIF

CrossFit Believe – CrossFit

E3MOM: Metcon (6 Rounds for time)

Every 3 Minutes For 18 Minutes, Complete: (Rx+)

5 Ring or Bar Muscle Ups

10 Front Squats (115/75)

10 Bar Facing Burpees

*Coaching note: Strict 2 foot take off and 2 foot landing on burpees.

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Every 3 Minutes For 18 Minutes, Complete: (Rx)

10 Pullups (Chest To Bar, If Capable)

10 Front Squats (115/75)

10 Bar Facing Burpees

*Coaching note: Strict 2 foot take off and 2 foot landing on burpees.

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Every 3 Minutes For 18 Minutes, Complete: (Scaled)

10 Ring Rows/Jumping/Banded

10 Front Squats (Any Weight)

10 Bar Facing Burpees

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Thursday

CrossFit Believe – CrossFit

FT: Metcon (Time)

For Time (Rx):

800m Roundabout Run

60 Handstand Pushups

40 Deadlifts (155/105)

20 Toes to Bar

10 Squat Snatches

Time Cap: 20 Min

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For Time (Scaled):

800m Roundabout Run

60 Elevated Handstand Pushups/ Hand Release Pushups

40 Deadlifts (Any Weight)

20 Knee Raises/Anchored Toes to Rig/ Situps

10 Snatches (Any Weight/ Anyhow)

Weight Vest Wednesday

CrossFit Believe – CrossFit

WVW: Metcon (Time)

6 Rounds For Time (Rx):

200m Hill Run

20 Wallballs (20/14)

1 Min Wall Sit

Time Cap: 22 Minutes

*Rx+ wear a weight vest

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6 Rounds For Time (Scaled):

200m Hill Run

20 Wallballs (Any Weight)

1 Min Wall Sit

Tuesday

CrossFit Believe – CrossFit

C&J: Metcon (3 Rounds for weight)

10 Min Strict Timer – Build Clean & Jerk – Start w/ Empty Barbell

Score: 3 Heaviest Successful Reps

21159: Metcon (Time)

For Time (Rx):

21-15-9

Alt. DB Snatches (50/35)

Burpee Box Jump Overs (24/20)

50 Double Unders After Each Set

Time Cap: 15 Minutes

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For Time (Scaled):

21-15-9

Alt. DB Snatches (Any Weight)

Burpee Box Overs (Any Height)

100 Single Unders After Each Set