Crossfit L1 WOD

21-15-9
DB Thrusters 25/20
HR Pushups
2 min break
100 abmat sit-ups for time

Crossfit L2 WOD

AMRAP 12 minutes:
5 Power Snatch 115/75
10 Pull-ups
15 Box Jumps 24/20

Crossfit L1 WOD

“Helen”
3 Rounds for time
400m Run
21 KB Swings
12 Ring Rows

Crossfit L2 WOD

3 Rounds for time:
10 Back Squat 135/95
50 Double Unders (*3 singles)
15 Slam Ball 30/20

Crossfit L1 WOD

18 min amrap:
3 pike push-ups (off box)
6 box dips
9 box jumps 24/20
12 doubles (X3 singles)

Crossfit L2 WOD

AMRAP 20 minutes:
Row 250 (1st, 3rd… round) / Run 200m (2nd, 4th… round)
10 HR Push Ups
10 KB Swings 70/45
10 KB Lunges

Crossfit L1 WOD

2RFT:
400 m run
25 Goblet Squats 45/35
400 m run
25 Slam Balls 30/20

Crossfit L2 WOD

‘The Chief’
3:00 Work 1:00 Rest 5 Rounds:
3 Power Clean 135/95
6 Push Ups
9 Air Squats

VCF Vigilante WOD

3 rounds
25 Wall ball (20#)
25 Sumo deadlift high pull (75#)
25 Box jump (20 inch)
25 Push-press (75#)
Row 25 calories
25 Push-ups
10 Back squat (bw)

Savage Saturday WOD

Fight Gone Bad (Up to 5 per team)
3 rounds, 1 Min each station, 1 Min Rest
Cal Row
Wall Ball (20/14)
SDHP (75/45)
Push Press
Box Jump

Crossfit L1 WOD

Cash In: 400m run
21-15-9 Wall balls
9-15-21 Deck Squat
Cash Out: 400m run

Crossfit L2 WOD

8 min EMOM
3 Reps: Curtis P 115#/75#
(Hang. Sqt Clean, Lunge, Lunge, PP)
Rest 1 min
AMRAP 8 min
20 Box Jumps
20 Kettlebell Swing

Crossfit L1 WOD

4 rounds
10 Dips (ring or box)
10 DB Man Makers (35/25)

Crossfit L2 WOD

5 rounds
7 Lateral Burpees
7 Power cleans (105#/75#)
7 Thrusters

Crossfit L1 WOD

50 Body Blasters (burpee+Pull Up+K2E)
25 KB Romanian Dead Lift
50 Body Blasters

Crossfit L2 WOD

Cash In: 400m run
21-15-9 Wall balls (30/20)
9-15-21 Deck Squats
Cash Out: 400m run

Crossfit L1 WOD

5 rounds
7 Burpees
7 DB P Cleans (35/25)
7 DB Thrusters

Crossfit L2 WOD

25 Body Blasters (burpee+Pull Up+K2E)
25 Deadlifts (165/115)
25 Body Blasters)

Crossfit L1 WOD

8 min EMOM
5 Reps: Kettlebell 2 Handed Curtis P (H. Sqt Clean, L, L, PP)

Rest 1 min

AMRAP 8 min
20 Box Jumps
20 Kettlebell Swing

Crossfit L2 WOD

4 rounds
15 Ring Dips
15 Man Makers (50/35)