Crossfit L1 WOD
VCF Throwback L1 wod 2013
AMRAP 17:
5 Ren Row (each arm) 35/25
7 DB Lunge (each leg holding 2 db)
9 HR Push-ups
30 Double Unders
Crossfit L2 WOD
ThrowBack VCF WOD 2013
AMRAP 18:
1 Snatch + 5 OHS 95/65
30 Lateral Jumps
15 KBS 55/35
100m KB Run
Crossfit L1 WOD
3 RFT:
30 Box Jump (24/20)
20 Box Dip
10 KB Swing (55/35)
Crossfit L2 WOD
For Time:
10 Dead Lift (115/75)
9 Muscle Up(Bar or Ring) sub 3 C2BPU
8 Power Clean
7MU
6 Hang Power Clean
5 MU
4 Squat Clean
3 MU
2 Thruster
1 MU
VCF Vigilante/strong>
EMOTM for 15 minutes
1 Squat Clean 155/105
1 Front Squat
1 Back Squat
–rest 2 min–
10 RFT
5 S2OH @ 80% BW
2 C2B
Partner WOD
20 min AMREP
Partner A: max DU in 1 minute
Partner B: 12 Jumping Lunges
6 Goblet Squats 55/35
Total score: DU + Total Reps
Crossfit L1 WOD
2 RFT
30 Overhead lunge (35/15 plate)
20 Plate Sit Ups
30 Wall ball (14/10)
Cashout: 400m Run
Crossfit L2 WOD
21-15-9
SDHP (105/75)
KBS (70/55)
Burpees
then, 800m run (all for time)
Crossfit L1 WOD
18 min AMRAP
30 DU
15 Slam Ball (20/15)
100m sprint
15 Slam Ball
Crossfit L2 WOD
7 min AMRAP
20 DU
10 OHS (115/75)
2 min rest
7 min AMRAP
200m Sprint
10 Hang Squat Snatch
Crossfit L1 WOD
18 min AMRAP
30 DU
15 Slam Ball (20/15)
100m sprint
15 Slam Ball
Crossfit L2 WOD
60 Ab Mat SU
50 WB
40 V-Ups
30 Front Rack Lunges (115/75)
20 Strict Press
3 Rope Climbs*
*can be completed any time during the wod
Crossfit L1 WOD
7-9-12-9-7
DB Push Press
Box Jump Burpees (24/20)
200m run between rounds
Crossfit L2 WOD
Tabatas
For max reps
8x [20:10] Push-ups
Rest 1 minute
8x [20:10] Squats
Rest 1 minute
8x [20:10] Pull-ups
Crossfit L1 WOD
Tabatas
For max reps
8x [20:10] Push-ups
Rest 1 minute
8x [20:10] Squats
Rest 1 minute
8x [20:10] Pull-ups
Crossfit L2 WOD
AMRAP 16 Min
3 Snatch Grip DL (95/65)
3 Hang Power Snatch
3 OHS
6 T2B
Mandatory 30 Sec rest
Vigilante WOD
Alternating EMOTM 20 Minutes
Odd: 30 Double Unders
Even: 3 Hang Cleans (185/130)
–rest 3 min—
21-15-9
Barbell Lunges (135/95) [not from squat rack]
Single KB Hang Clean and SH2OH (70/55)
Partner WOD
50 Burpees
50 DB Hang Cleans (50/35)
50 Push Press
50 T2B
50 Front Squat
50 Wallball
50 Pullups
50 Box Jumps
2 Partners. 200 M run after each movement (one partner runs at a time. Use DB for LV1 athletes)
Crossfit L1 WOD
16 Min AMRAP
10 KBS (55/35)
20 In and outs
40 Mtn Climbers
Crossfit L2 WOD
5 Rds:
3 Squat Cleans @185/135
10 Box jumps overs @30/24
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