W.O.D.

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.

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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.

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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.

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For Time: (Home)

Run 2400m

84 Hand Release Pushups

84 Weighted Situps

*Partition As You Wish

Time Cap: 30 Mins.

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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.

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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.

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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

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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

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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

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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

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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)

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20 Min AMRAP: (Scaled)

10 Burpees

20 Wallballs (Any Weight)

50m Sled Push (Any Weight)

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20 Min AMRAP: (Home)

10 Burpees

20 Object Squats (Any Object/Any Weight)

50m Object Carry

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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)

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20 Min AMRAP: (Scaled)

Run 200m

10 Alt. Single Arm Devils Presses (Any Weight)

20 PVC Stick Jumps (Any Height)

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20 Min AMRAP: (Home)

Run 200m (Approx 1 Min)

10 Alt. Single Arm Devils Presses (Any Weight)

20 Lateral Jumps Over DB

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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+

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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

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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Tuesday

CrossFit Believe – CrossFit

FT: Metcon (Time)

For Time: (Rx+)

2 Rounds:

Run 200m

10 Clean & Jerks (135/95)

10 Box Jump Overs (24/20)

Into, 2 Rounds:

10 Burpees Over Barbell

8 Clean & Jerks (155/105)

8 Box Jump Overs (24/20)

Into, 2 Rounds:

60 Double Unders

6 Clean & Jerks (175/115)

6 Box Jump Overs (24/20)

Time Cap: 20 Mins

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For Time: (Rx)

2 Rounds:

Run 200m

10 Clean & Jerks (135/95)

10 Box Overs (24/20, Step Over Ok)

Into, 2 Rounds:

10 Burpees Over Barbell (Step Over Ok)

8 Clean & Jerks (135/95)

8 Box Overs (24/20, Step Over Ok)

Into, 2 Rounds:

60 Double Unders

6 Clean & Jerks (135/95)

6 Box Overs (24/20, Step Over Ok)

Time Cap: 20 Mins

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For Time: (Scaled)

2 Rounds:

Run 200m

10 Clean & Jerks (Any Weight)

10 Box Overs (Any Height, Step Over Ok)

Into, 2 Rounds:

10 Burpees Over Barbell (Step Over Ok)

8 Clean & Jerks (Any Weight)

8 Box Overs (Any Height, Step Over Ok)

Into, 2 Rounds:

120 Single Unders

6 Clean & Jerks (Any Weight)

6 Box Overs (Any Height, Step Over Ok)

Time Cap: 20 Mins

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For Time: (Home)

2 Rounds:

Run 200m

10 DB Clean & Jerks (Any Weight)

10 Box Overs (Any Height, Step Over Ok)

Into, 2 Rounds:

10 Burpees Over DB (Step Over Ok)

8 DB Clean & Jerks (Any Weight)

8 Box Overs (Any Height, Step Over Ok)

Into, 2 Rounds:

120 Single Unders or 120 Jumping Jacks

6 DB Clean & Jerks (Any Weight)

6 Box Overs (Any Height, Step Over Ok)

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Monday

CrossFit Believe – CrossFit

800m: 800m Run (Time)

Max Effort 800m Run
Out & Back

21159: Metcon (Time)

21-15-9 (Rx+)

DB Hang Squat Cleans (50s/35s)

Deficit Chest To Ground Pushups (Hands On DBs)

Row/Bike/Ski Cals

*Your legs/hips/knees can NOT touch the ground during pushups. A plank must be held throughout with only your chest touching the ground.

Time Cap: 15 Mins

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21-15-9 (Rx)

DB Hang Squat Cleans (50s/35s)

Deficit Chest To Ground Pushups (Hands On DBs)

Row/Bike/Ski Cals

*You may rest your body on the ground and “worm” during pushups.

Time Cap: 15 Mins

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21-15-9 (Scaled)

DB Hang Squat Cleans (Any Weight)

Hand Release Pushups

Row/Bike/Ski Cal

Time Cap: 15 Mins

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30-20-10 (Home)

Single Arm Alt. DB Squat Cleans (Any Weight)

Hand Release Pushups

Step Ups (Any Height/Any Object)

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