Crossfit L1 WOD

5 Rounds of:
6 Inverted Row
9 HR Push-ups
12 Box Jumps
200m Run

Crossfit L2 WOD

3 RFT:
25 Jumping Squat
20 HR Push Ups
15 C2B Pull Ups
*must complete 1000m Row at any point in the workout

Crossfit L1 WOD

For Time:
10 Box Dips
20 ABMAT
30 DB Lunges
40 ABMAT
50 Seated DB Press
40 ABMAT
30 DB Lunges
20 ABMAT
10 Box Dips

Crossfit L2 WOD

“You’re Only Sort of Half Filthy”
For time:
25 Box jump, 24/20
25 Jumping pull-ups
25 Kettlebell swings, 55/35
25 OH Walking Lunge (45/25)
25 Knees to elbows
25 Push press, 45/25
25 Supermans
25 Wall balls, 20/14
25 Burpees
25 Double unders

Crossfit L1 WOD

EMOTM 14:
odd rounds =
7 DB Thrusters
then Single Unders til :45
even rounds =
50m Sprint
Score = total number of single unders

Crossfit L2 WOD

8 min EMOM
3 HSPU
–rest 1 min–
8 Power Cleans(135\95)
5 – 3 position knee up
6 OHS
5 – 3 position knee up
4 Front Squat
5 – 3 position knee up
2 Thruster
5 – 3 position knee up

Crossfit L1 WOD

100 Double Unders
80 Overhead lunges (45/25)
60 Burpees
40 Wall Balls (20/14)
20 Toe to Rings
10 Ring Pull Ups

Crossfit L2 WOD

21-15-9
Back squats (90% of BW)
Russian KB swings (55#/35#)
9-15-21
Power Cleans (same weight)

Crossfit L1 WOD

100 Double Unders
80 Overhead lunges (45/25)
60 Burpees
40 Wall Balls (20/14)
20 Toe to Rings
10 Ring Pull Ups

Crossfit L2 WOD

Max rounds in 14 minutes
3 Bench press (185#/125#)
5 Deadlift (255#/175#)

Crossfit L1 WOD

“Helen”
3 RFT
400 m run
21 KB Swings (55/35)
12 Pull Ups

Crossfit L2 WOD

Max rounds in 16 minutes
5 DB Man-makers (50#/35#) [Push up, Row, Row, squat clean, Thruster]
15 Abmat sit-ups
30 DU

Crossfit L1 WOD

5 rounds: 1 min rest between
1 min Ball Slams (40/20)
1 min wall balls (20/14)
1 min box dips / ring push ups

Crossfit L2 WOD

3 RFT
20 KB SDHP (70#/55#)
10 Hang clean (135#/95#)
20 Burpees
100m Uneven Farmer’s walk [Heavy] (KB70/DB50 / KB45/DB35)

Crossfit L1 WOD

20:00 mins countdown
2k row
then with remaining time,
AMRAP of:
7 DB Shoulder to Overhead (55/35)
7 Box Jumps
7 Burpees

Crossfit L2 WOD

Run 400m
20 Russian KB swings (55#/35#)
40 Goblet Squats
20 Pull-ups
Run 800m
20 Pull-ups
40 Goblet Squats
20 Russian KB swings
Run 400m

Crossfit L1 WOD

Jackie:
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Crossfit L2 WOD

Jackie:
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Crossfit L1 WOD

3 RFT:
12 DB PP (50/25)
12 Lateral Bar Burpee
12 Knee ups
400 M run

Crossfit L2 WOD

3 RFT:
12 PC (135/95)
12 Lateral Bar Burpee
12 T2b
400 M run