Crossfit L1 WOD

AMRAP 8:00
10 plank push up
15 air squat
2:00 rest
5 RFT
20 lunge with rotation (20/10 slam ball)
10 push ups

Crossfit L2 WOD

3 Rounds for 5:00 ON / 1:00 OFF
AMRAP
5 C2B Pull-Ups
10 Box Jumps Burpees (24/20)
15 Russian KBS (55/35)
*Start Next Round Where Previous Round Ends

Crossfit L1 WOD

cash in: 800m run
21-15-9
WB 20/14
Ring row
cash out: 800m run

Crossfit L2 WOD

50 DU
40 Ab-Mat Sit-Ups
30 Front Rack Lunges (135/95)
20 Ab-Mat-Sit-Ups
10 OHS (135/95)

Crossfit L1 WOD

3 RFReps
2:00 burpees
1:00 rest
1:00 slam ball 30/20
0:30 rest
0:30 jump rope
2:00 rest

Crossfit L2 WOD

42-30-18
Wall Balls (20/14)
400m Wall Ball Run Btwn
Rounds

Crossfit L1 WOD

3 rounds for:
3:00 on/1:00 rest
AMRAP
20 lunges
15 abmat s/u

Crossfit L2 WOD

5 rounds for time of:
10 Manmakers, 50/35 lbs
10 Box Jumps, 30/24 in

Crossfit Vifilante WOD

Part I: EMOTM 10 Minutes
3 Rack Press (165/110)
Part II:
5 RFT:
25 Cal Row
5 Bar Muscle-Ups (Sub: 15 Pull-Ups)
200m Run
Part III: 10 Rounds for 0:15 ON / :30 OFF
Hanging L-Sit

Crossfit Partner WOD

3 rounds for time of:
40 Double Unders
20 Med Ball Sit Ups, 20/14 lbs
10 Squat Cleans, 115/75 lbs

Crossfit L1 WOD

5 rounds for time of:
Run, 200 m
12 Lateral Box Jump Overs, 24/20 in
15 Kettlebell Swings

Crossfit L2 WOD

10 rounds for time of:
2 Hang Squat Cleans, 185/115 lbs
4 Lateral Burpee (Over Barbell)s

Crossfit L1 WOD

10 min AMRAP:
5 Push-ups
10 Ring Rows
15 Overhead Squats

Crossfit L2 WOD

3 rounds for time of:
40 Double Unders
20 Med Ball Sit Ups, 20/14 lbs
10 Squat Cleans, 115/75 lbs

Crossfit L1 WOD

For time:
50 Double Unders
40 AbMat Sit-ups
30 Ball Slams, 30/20 lbs
20 Wall Balls, 20/14 lbs
10 Burpees
Rest 2 mins
10 Burpees
20 Wall Balls, 20/14 lbs
30 Ball Slams, 30/20 lbs
40 AbMat Sit-ups
50 Double Unders

Crossfit L2 WOD

Conditioning (20 Minute Cut-Off)
3 Rounds for 6:00 ON / 1:30 OFF
AMRAP
8 Russian KBS (70/55)
24 Lateral Jumps Over KB

Crossfit L1 WOD

4 rounds for time of:
15 Dumbbell Thrusters, 35/25 lbs
15 Toes-to-bars

Crossfit L2 WOD

4 rounds for time of:
15 Push Press, 135/95 lbs
25 V-ups

Crossfit Vigilante WOD

“Cupid’s Chipper”
50 AbMat Sit-ups
40 Shoulder-to-Overheads, 95/65 lbs
30 Burpees
20 Box Jumps, 24/20 in
10 Handstand Push-ups
30 Burpees
20 Box Jumps, 24/20 in
40 Shoulder-to-Overheads, 95/65 lbs
50 AbMat Sit-ups

Crossfit Partner WOD

“Cupid’s Chipper”
100 AbMat Sit-ups
80 Shoulder-to-Overheads, 95/65 lbs
60 Burpees
40 Box Jumps, 24/20 in
20 Handstand Push-ups
60 Burpees
50 Box Jumps, 24/20 in
80 Shoulder-to-Overheads, 95/65 lbs
100 AbMat Sit-ups