Crossfit L1 WOD

AMRAP 15:
200m RUN
15 KB Swings 55/35
10 Goblet Squat
5 Push Ups

Crossfit L2 WOD

“Open 11.2”
AMRAP 15 minutes:
9 Deadlifts 155/100
12 Push-ups
15 Box Jumps 24/20

Crossfit L1 WOD

4 rounds of:
(4 min on/1 min off)
400m run
then amrap:
10 Burpees
10 Slam Ball 30/20

Crossfit L2 WOD

For Time:
AMRAP 7 minutes:
Row 15 calories
:30 Hollow Hold
* Score is calories rowed… can only row 15 cal at a time!
— rest 2 min (switch heats)
AMRAP 7 minutes:
10 Renegade Row (pull, pull, pushup)
10 ABMAT Sits

Crossfit L1 WOD

5 rounds for time of:
10 Renegade Rows
15 Air Squats
30 Double Unders

Crossfit L2 WOD

5 rounds for time of:
10 Pull-ups
10 Front Rack Lunges, 115/75 lbs
Run, 200 m

Crossfit L1 WOD

1000m ROW
30 Lunges
30 ABMAT
5 Wall Walk
30 ABMAT
30 Lunges
1000m ROW

Crossfit L2 WOD

For time:
10 Power Cleans 185/110 lbs
Farmers Carry 55/35 lbs, 200 m
8 Power Cleans 185/110 lbs
Farmers Carry 55/35 lbs, 200 m
6 Power Cleans 185/110 lbs
Farmers Carry 55/35 lbs, 200 m
4 Power Cleans 185/110 lbs
Farmers Carry 55/35 lbs, 200 m
2 Power Cleans 185/110 lbs
Farmers Carry 55/35 lbs, 200 m

Crossfit L1 WOD

* 21 * 15 * 9 *
KB Swings 55/35
Box Jumps 24/20
Seated DB Press 35/25
* 200m uneven farmer carry 55+35/35+25

Crossfit L2 WOD

EMOTM 8:
4 OHS 115/75
4 Bar Over Burpees
— Rest 2 Minutes —
AMRAP 10 (OPEN 11.1)
30 Doubles
15 Power Snatch 75/55

Crossfit L1 WOD

4 RFT:
12 T2B
12 WB 20/14
12 Pull Ups

Crossfit L2 WOD

16 min AMRAP:
15 Thrusters (75#/45#)
10 C2B Pull-ups
15 SB Russian Twist 30/20

Crossfit L1 WOD

4 RFT:
12 T2B
12 WB 20/14
12 Pull Ups

Crossfit L2 WOD

Max rounds in 20 minutes:
15 DB Thrusters (35/20)
10 Pull-ups
15 SB Russian Twist 30/20

Crossfit L2 WOD

Cash in 800m Run:
15 Russian KBS (70/55)
30 Box Jump 24″/20″
15 KBS
30 Goblet Squat
15 KBS
30 Box Jump
15 KBS
Cash out 800m Run

Crossfit L1 WOD

AMRAP 20 Min:
16 DB Snatch (35#/25#)
8 Roll Back Vertical Med Ball Throw (throw 4 ft into the air) (20/14)

Crossfit L2 WOD

For as many rounds as possible, every 3 minutes, complete the following*:

250k row / Run 200m
2 P. Cleans + Push Press 115#/80#

*Each round, at the start of a new 3 minute AMRAP, add 2 reps to the total # of P. clean & push press.

When you are unable to complete the prescribed number of reps in the 3 minutes, you are done (30 min cap)

Crossfit L1 WOD

Max rounds in 20 minutes:
15 DB Thrusters (35/20)
10 Pull-ups
15 SB Russian Twist 30/20

Crossfit L2 WOD

4 RFT:
10 OHS 135#/95#
20 Wall Balls 20#/14#
60 Second Plank Hold

Crossfit L1 WOD

Cash in 800m Run:
15 Russian KBS (55/35)
30 Box Jump 24″/20″
15 KBS
30 Goblet Squat
15 KBS
30 Goblet Squat
15 KBS
30 Box Jump
15 KBS
Cash out 800m Run:

Crossfit L2 WOD

AMRAP 20 Min:
16 DB Snatch (50#/35#)
8 Roll Back Vertical Med Ball Throw (throw 4 ft into the air) (20/14)