W.O.D.

Tuesday

CrossFit Believe – CrossFit

Yesss: Metcon (Time)

For Time:

Run 600m

60 Wallballs (20/14)

30 Pullups

Run 400m

40 Wallballs

20 Chest To Bar Pullups

Run 200m

20 Wallballs

10 Bar Muscle Ups

Time Cap: 25 Minutes

Rx+: Wear 20# Vest

*You Must Finish In Time Cap To Click Rx or Rx+

Monday

CrossFit Believe – CrossFit

Squat: Back Squat (1RM)

Go Big!

5RFT: Metcon (Time)

5 Rounds For Time:

2 Squat Cleans (185/120)

8 Handstand Pushups

2 Rope Climbs (15ft)

Time Cap: 12 Minutes

Teams Of 3

CrossFit Believe – CrossFit

Team: Metcon (AMRAP – Rounds and Reps)

In Teams Of 3

25 Min AMRAP:

Rotate FULL Rounds:

Row 250m

5 Burpees Over Bench (Facing)

5 Shoulder To Overhead (155/105)

*Reset Rower To ZERO Each Round.

*All 3 Members Must Be Rx To Click Rx.

Thursday

CrossFit Believe – CrossFit

DL: Deadlift (3-2-1-3-2-1-3-2-1)

3@70%

2@75%

1@80%

3@75%

2@80%

1@85%

3@80%

2@85%

1@90%

*These are touch & go sets.

Amrap: Metcon (AMRAP – Reps)

10 Min AMRAP:

50 Double Unders

3 Wallwalks

Wednesday

CrossFit Believe – CrossFit

10>1: Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Overhead Squats (95/65)

Box Jump Overs (30/24)

*Run 200m After Each Round

Time Cap: 25 Minutes

*200m Run = 1 Rep

Announcement

Mark your calendars for Friday Night Lights October 5th at 7pm!

EOD Warrior Foundation Workout

https://www.classy.org/event/2018-eod-133/e188215

Team Series

CrossFit Believe – CrossFit

BURPS: Metcon (AMRAP – Reps)

19 Minute Running Clock w/ Partner

7 Min AMRAP:

Synchro Bar Facing Burpees

*Burpee must be performed over one single barbell with both athletes on the same side of the bar at all time.

5 Min Rest

For Time:

20 Synchro Squat Cleans (135/95)

20 Synchro Squat Cleans (185/125)

20 Synchro Squat Cleans (225/155)

Time Cap: 7 Min CAP

Clean: Metcon (Time)

Anne’s Birthday Beatdown

CrossFit Believe – CrossFit

AnneB: Metcon (AMRAP – Rounds and Reps)

Anne’s Birthday Beatdown

20 Min AMRAP

9 Pullups

24 Wallballs (20/14)

37ft Farmers Carry (53/35)

1 Rope Climb (15ft)

*FC are inside with KBs.

Sunday

CrossFit Believe – CrossFit

SUND: Metcon (Time)

5 Rounds For Time:

Run 200m

9 Deadlifts (135/95)

6 Hang Power Cleans

3 Shoulder To Overhead

Saturday

CrossFit Believe – CrossFit

Sat: Metcon (Time)

6 Rounds For Time:

5 Clean & Jerks (135/95)

5 Pullups

10 Pushups

15 Air Squats

5 Pullups

10 Pushups

15 Air Squats

Time Cap: 20 Minutes

TGIF

CrossFit Believe – CrossFit

TGIF: Metcon (Time)

For Time:

600m Run

20 Handstand Pushups

200m Sandbag Run (70/50, Tube Bag)

200m KB Farmers Carry (53/35)

400m Run

15 Handstand Pushups

200m Sandbag Run (70/50)

200m KB Farmers Carry (53/35)

200m Run

10 Handstand Pushups

Time Cap: 25 Minutes