Village CrossFit – CrossFit L2

Metcon (No Measure)

EMOM15-6RDS (185/135)

every 2.5 mins perform:

5 Front Squats

5 Back Squats

5 Deadlifts
RX+ (215/155)

Metcon (No Measure)

4RDS – Partner WOD

rotate btwn stations every 90s

4 Chest to Ring Pull-Ups + 8 TTRs

Burpee Box Jumps (30/24)

Partner Assisted Leg Raises
RX+ 2 RMUs

Village CrossFit – CrossFit L1/L2

Warmup: Line Drills (No Measure)

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Inch Worms

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Front Squat (5-3-1+ @70%-80%-90%)

Warm up to 70%

Score is weight and # of reps @90%

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

Village CrossFit – CrossFit L1/L2

Warm-Up (No Measure)

400m Run or 500m Row

20 PVC Pass Throughs

2rds:

“Barbell Warmup”

(completed with an empty barbell)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Clean Complex (Rounds 1+2 @70%, Rounds 3+4 @80%, Rounds 5+6 @90%)

12 minutes every 2 minutes

3 Deadlift

2 HPC

1 Hang Squat Clean
Score is heaviest weight

Metcon (AMRAP – Reps)

AMRAP 12:

20 Front Rack Lunges 95/65)

15 HPC

10 Lateral Burpees
RX+ 135/95

Village CrossFit – CrossFit L1/L2

Warm-up

1/2 Annie

25-20-15-10-5

Double Unders

Sit Ups

Shoulder Press (5-3-1+ @ 70%-80%-90%)

Warm up to 70%

Score is weight and # of reps @ 90%

Metcon (No Measure)

EMOM 14:

Odd: 100m Sprint

Even: 5 Back Squat (225/155)
Weight should be roughly 70% of 1RM.

Village CrossFit – CrossFit L1/L2

Warm-Up (No Measure)

400m Run or 500m Row

20 PVC Pass Throughs

2rds:

“Barbell Warmup”

(completed with an empty barbell)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Deadlift (5-3-1+ 75%-85%-95%)

Warm Up to 75%

Score is weight and # of reps at 95%

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
1 minute at each station

minimize transition time

Village CrossFit – CrossFit L1/L2

Warmup: Line Drills (No Measure)

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Inch Worms

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Front Squat (3-3-3 70%-80%-90%)

Warm up to 70%

Score is weight @ 90%

Metcon (Time)

For Time:

1600m Run

rest 2:00

800m Run

rest 1:00

400m Run

rest :30

200m Run

rest :15

100m Run

Village CrossFit – CrossFit L1/L2

Warm-up

400m Run

Immediately start setting up for the WOD

Metcon (Time)

12 Days of Christmas (Outlaw Style)

1 C+J (225/150)

2 Muscle Ups

3 Box Jump (36/30)

4 Hang Squat Snatch (115/75)

5 Bar Facing Burpees

6 Push Press

7 Alternating Pistols

8 T2B

9 Wall Ball (20/14)

10 C2B

11 HSPU

12 Front Squat (225/150)

No Racks

Progression is 1 C+J; 1 C+J, 2MU; 1 C+J, 2MU, 3BJ etc.

Time Cap is end of class time

Village CrossFit – CrossFit L1/L2

Warm-up

3 Rounds:

60 Single Unders

10 Lunges

10 Slam Ball (20/15)

10 Straight Leg Sit Ups

Bench Press (3-3-3 70%-80%-90%)

Warm up to 70%

Score is weight @ 90%

Metcon (AMRAP – Reps)

TABATA 21

7 rounds :20/:10

Air Squats

Box Jump Overs (24/20)

Double Unders

Cross Overs

HR Push Ups

SB over shoulder(30/20)

Village CrossFit – CrossFit L1/L2

Warm-up

400m Run

20 PVC Pass Throughs

3 Rounds Cindy

5 Pull Ups

10 Push Ups

15 Air Squats

Back Squat (3-3-3 70%-80%-90%)

Warm up to 70%

Score is weight @ 90%

Metcon (AMRAP – Reps)

AMRAP 9:

9 Squat Snatch @ 75%

12 Poor Man’s Bench (50/35)

15 Med-Ball Cleans (20/14)

–2 minutes to change weight–

AMRAP 6:

6 SDHP (95/65)

9 DB Push Ups

12 DB Row (6 each arm)

–rest 1 minute–

AMRAP 3:

3 BB Rolllout

6 HPC (95/65)

9 Push Press

Village CrossFit – CrossFit L1/L2

Warmup: Line Drills (No Measure)

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Inch Worms

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Deadlift (3-3-3 70%-80%-90%)

Warm up to 70% with 3-4 sets. Score is weight @ 90%

Metcon (Time)

4 Rounds:

400m Run

20 Toe Touches w/ SB (30/20)

10 HSPU