W.O.D.

Lynn’s Birthday Beatdown

CrossFit Believe – CrossFit

Lynn: Metcon (AMRAP – Rounds and Reps)

Lynn’s Birthday Beatdown:

20 Min AMRAP w/ A Partner: (Rx+)

6 KB Goblet Reverse Lunges (53/35)

28 Situps

60 Double Unders

6 KB Goblet Squats

28 KB Swings

60 Double Unders

*Partition Work w/ Partner As Needed

—————————————————

20 Min AMRAP w/ A Partner: (Rx)

6 KB Goblet Reverse Lunges (35/26)

28 Situps

60 Double Unders or 60 Single Unders

6 KB Goblet Squats

28 KB Swings

60 Double Unders or 60 Single Unders

*Partition Work w/ Partner As Needed

—————————————————

20 Min AMRAP w/ A Partner: (Scaled)

6 KB Goblet Reverse Lunges (Any Weight)

28 Situps

60 Double Unders or 60 Single Unders

6 KB Goblet Squats

28 KB Swings

60 Double Unders or 60 Single Unders

*Partition Work w/ Partner As Needed

—————————————————

14 Min AMRAP: (Home)

6 KB/DB Goblet Reverse Lunges (Any Weight)

28 Situps

60 Double Unders or 60 Single Unders

6 KB/DB Goblet Squats

28 KB Swings or 28 DB Snatches

60 Double Unders or 60 Single Unders

—————————————————

Thursday

CrossFit Believe – CrossFit

Squat: Back Squat (3-2-1-3-2-1-3-2-1)

3@65%

2@70%

1@75%

3@70%

2@75%

1@80%

3@75%

2@80%

1@85%

AMRAP: Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP (Rx+)

3-6-9-12…

Hang Power Snatches (135/95)

Burpees Over Barbell

———————————————

7 Min AMRAP (Rx)

3-6-9-12…

Hang Power Snatches (95/65)

Burpees Over Barbell (Step Over Ok)

———————————————

7 Min AMRAP (Scaled)

3-6-9-12…

Hang Power Snatches (Any Weight)

Burpees Over Barbell (Step Over Ok)

———————————————

7 Min AMRAP (Home)

3-6-9-12…

DB Hang Power Snatches (Any Weight)

Burpees Over DB (Step Over Ok)

———————————————

Ashleigh’s Birthday Massacre

CrossFit Believe – CrossFit

ATodd: Metcon (Time)

Ashleigh’s Birthday Massacre:

For Time: (Rx+)

Run 2400m or 3000m Row/Ski

84 Handstand Pushups (Flat Mat)

84 Toes To Bar

*Partition As You Wish

Time Cap: 30 Mins.

————————————————

For Time: (Rx)

Run 2400m or 3000m Row/Ski

84 Handstand Pushups (Abmat + 25#)

84 Toes To Bar

*Partition As You Wish

Time Cap: 30 Mins.

————————————————

For Time: (Scaled)

Run 2400m or 3000m Row/Ski or 6000m Bike

84 Hand Release Pushups

84 Hanging Knee Raises

*Partition As You Wish

Time Cap: 30 Mins.

————————————————

For Time: (Home)

Run 2400m

84 Hand Release Pushups

84 Weighted Situps

*Partition As You Wish

Time Cap: 30 Mins.

————————————————

Example 1:

Run 800m

Then, 3 Rounds:

14 Handstand Pushups

14 Toes To Bar

Then, Run 800m

Then, 3 Rounds:

14 Handstand Pushups

14 Toes To Bar

Then, Run 800m

Example 2:

Run 1200m

Then, 14 Rounds:

6 Handstand Pushups

6 Toes To Bar

Then, Run 1200m

Tuesday

CrossFit Believe – CrossFit

PRTNR: Metcon (AMRAP – Rounds and Reps)

18 Min. AMRAP Alt. Mins. w/ Partner: (Rx)

15 Wallballs (20/14)

12 Stepups w/ Med. Ball (24″/20″)

9 Jumping Squats w/ Med. Ball In Front Rack

The non-working partner will bear hug the medicine ball. If the ball is not held in the bear hug position, the other partner cannot continue to work.

————————————————

18 Min. AMRAP Alt. Mins. w/ Partner: (Scaled)

15 Wallballs (Any Weight)

12 Stepups w/ Med. Ball (Any Height)

9 Jumping Squats w/ Med. Ball In Front Rack

The non-working partner will hold the medicine ball however. If the ball is not held, the other partner cannot continue to work.

————————————————

18 Min. AMRAP: (Home)

Run 200m (Approx 1 Min)

15 Wallballs (Any Weight) or 15 Object Squats

12 Stepups w/ Med. Ball (Any Height) or Object

9 Jumping Squats w/ Med. Ball or Object In Front Rack

————————————————

Erica’s Farewell WOD

CrossFit Believe – CrossFit

ERICA: Metcon (Time)

Erica’s Farewell WOD

6 Rounds For Time: (Rx)

20 Double Unders

10 Power Cleans (95/65)

5 Cartwheels

10 Burpees Over Barbell

20 Deadlifts (95/65)

Time Cap: 25 Minutes

————————————————

6 Rounds For Time: (Scaled)

40 Single Unders

10 Power Cleans (Any Weight)

5 Somersaults Or Cartwheel Attempts

10 Burpees Over Barbell

20 Deadlifts (Any Weight)

Time Cap: 25 Minutes

————————————————

6 Rounds for Time: (Home)

40 Single Unders

10 DB or KB Hang Cleans (5 Each Arm)

5 Cartwheels

10 Burpees Over Barbell

20 Odd Object Deadlifts (Any Object/Any Weight)

Time Cap: 25 Minutes

————————————————

Sunday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP: (Rx)

10 Burpees

20 Wallballs (20/14)

50m Sled Push (90/45)

————————————————

20 Min AMRAP: (Scaled)

10 Burpees

20 Wallballs (Any Weight)

50m Sled Push (Any Weight)

————————————————

20 Min AMRAP: (Home)

10 Burpees

20 Object Squats (Any Object/Any Weight)

50m Object Carry

————————————————

Saturday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP: (Rx)

Run 200m

10 Alt. Single Arm Devils Presses (50/35)

20 PVC Stick Jumps (24/20)

————————————————

20 Min AMRAP: (Scaled)

Run 200m

10 Alt. Single Arm Devils Presses (Any Weight)

20 PVC Stick Jumps (Any Height)

————————————————

20 Min AMRAP: (Home)

Run 200m (Approx 1 Min)

10 Alt. Single Arm Devils Presses (Any Weight)

20 Lateral Jumps Over DB

————————————————

Ashley’s Birthday Beatdown

CrossFit Believe – CrossFit

AKing: Metcon (Weight)

Ashley’s Birthday Birthday:

32 Min. Running Clock: (Rx+)

5 Min. Window, Complete:

32 Pullups

Then, Up To 10 Squat Snatches w/ Remaining Time

*Rest 4 Minutes, Repeat For 4 Total Sets

Score: Snatch Reps x Snatch Weight

*You Can Adjust Your Snatch Weight At Any Time. You Don’t Have To Get All 10 Snatches To Be Rx+

—————————————————

32 Min. Running Clock: (Rx)

5 Min. Window, Complete:

32 Pullups

Then, Up To 10 Power Snatches w/ Remaining Time

*Rest 4 Minutes, Repeat For 4 Total Sets

Score: Snatch Reps x Snatch Weight

*You Can Adjust Your Snatch Weight At Any Time. You Don’t Have To Get All 10 Snatches To Be Rx

—————————————————

32 Min. Running Clock: (Scaled)

5 Min. Window, Complete:

32 Pullups/Ring Rows/Jumping Pullups

Then, Up To 10 Power or Squat Snatches w/ Remaining Time

*Rest 4 Minutes, Repeat For 4 Total Sets

Score: Snatch Reps x Snatch Weight

*You Can Adjust Your Snatch Weight At Any Time.

—————————————————

32 Min. Running Clock: (Home)

5 Min. Window, Complete:

25 Burpees

Then, Up To 10 Power or Squat DB Snatches w/ Remaining Time

*Rest 4 Minutes, Repeat For 4 Total Sets

Score: DB Snatch Reps x DB Snatch Weight

*You Can Adjust Your Snatch Weight At Any Time.

—————————————————

Rikki’s Birthday Beatdown

CrossFit Believe – CrossFit

Rikki: Metcon (AMRAP – Rounds and Reps)

Rikki’s Birthday Beatdown

18 Minute AMRAP: (Rx)

Alternating Full Rounds with a Partner

6 Burpees

18 Reverse Lunges

6 Russian KB Swings (53/35)

Every 2 Rounds, Perform:

30 Sec. Wall Sit- Partner 1

30 Sec. Plank- Partner 2

*Alternate wall sit and plank with your partner.

—————————————————

Rikki’s Birthday Beatdown

18 Minute AMRAP: (Scaled)

Alternating Full Rounds w/ Partner

6 Burpees

18 Reverse Lunges

6 Russian KB Swings (Any Weight)

Every 2 Rounds, Perform:

30 Sec. Wall Sit- Partner 1

30 Sec. Plank- Partner 2

*Alternate wall sit and plank with your partner.

—————————————————

Rikki’s Birthday Beatdown

18 Minute AMRAP: (Home, Solo)

6 Burpees

18 Reverse Lunges

6 Russian KB/DB Swings (Any Weight)

30 Sec. Plank/Wall Sit

*Alternate wall sit and plank each round.

—————————————————

Wednesday

CrossFit Believe – CrossFit

15129: Metcon (Time)

Every 6 Minutes For 24 Minutes (4 Rounds), Complete: (Rx+)

15-12-9

Wallballs (20/14)

Butterfly Situps

Deadlifts (135/95)

*Your score is your slowest round.

*To click Rx+ you must finish all the work during all 4 rounds. Failure to complete all 15-12-9 each time is scaled.

—————————————————

Every 6 Minutes For 24 Minutes (4 Rounds), Complete: (Rx)

15-12-9

Wallballs (20/14)

Butterfly Situps

Deadlifts (95/65)

*Your score is your slowest round.

*To click Rx you must finish all the work during all 4 rounds. Failure to complete all 15-12-9 each time is scaled.

—————————————————

Every 6 Minutes For 24 Minutes (4 Rounds), Complete: (Scaled)

15-12-9

Wallballs (Any Weight)

Butterfly Situps

Deadlifts (Any Weight)

*Your score is your slowest round.

—————————————————

Every 6 Minutes For 24 Minutes (4 Rounds), Complete: (Home)

15-12-9

Weighted Squats (Any Object/Any Weight)

Butterfly Situps

Deadlifts (Any Object/Any Weight)

*Your score is your slowest round.

—————————————————