Village CrossFit – CrossFit L1/L2

Warm-up

VCF Warm-Up (Inch Worms) (No Measure)

500m Row

3 Rounds:

20 Jumping Jacks

15 Mountain Climbers

10 Box Step-Ups (24/20)

5 Inch Worms with 1 Push-Up

Skill

Make-Up Strength or Skill Session (25-30min)

If you missed any of the strength/skill session during the week, use this time as a make-up session and pick one of the strength/skill to work on.

If you have already completed all programmed strengths/skills during the week, pick a weakness to improve on (For Example: Pull-ups, C2B Pull-ups, Pistols, HSPU, Muscle-ups (Ring or Bar), DU, Triple Unders, etc.)

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

Village CrossFit – CrossFit L1/L2

Warm-up

VCF Warm-Up (Barbell) (No Measure)

400m Run or 500m Row

20 PVC Passthroughs

(completed with an empty barbell)

10 Strict Presses

10 Front Squats

10 Good Mornings

10 Back Squats

10 Romanian DLs

10 Side Bends

10 Overhead Squats

10 Torso Twists

Metcon

Metcon (4 Rounds for time)

Minutes 00:00-10:00

3 RFT:

10 OHS (95/65)

12 C2B

Minutes 10:00-20:00

3 RFT

10 Power Clean & Jerk (95/65)

6 Barbell Roll Outs

Minutes 20:00-30:00

3 RFT

10 SDHP (95/65)

30 DU

Minutes 30:00-40:00

3 RFT

10 Power Snatch (95/65)

12 Bar Facing Burpees

Village CrossFit – CrossFit L1/L2

Warm-up

VCF Warm-Up (Barbell) (No Measure)

400m Run or 500m Row

20 PVC Passthroughs

(completed with an empty barbell)

10 Strict Presses

10 Front Squats

10 Good Mornings

10 Back Squats

10 Romanian DLs

10 Side Bends

10 Overhead Squats

10 Torso Twists

Strength

Barbell Complex

Find a heavy 1RM of the following complex:

Clean + Front Squat + Jerk

Metcon

Metcon (Time)

5 RFT:

200m run

15 Russian KBS (70/55)

15 SDHP W/ KB

1 rope climb

Village CrossFit – CrossFit L1/L2

Warm-up

VCF Warm-Up (Med Ball) (No Measure)

3 Rounds:

200m Run

10 Lunges /w Twist (Holding Med-Ball)

10 Med Ball Cleans

10 Wall-Balls

Metcon

Metcon (Time)

2 Partner WOD:

Complete 100 Dumbbell Thruster Complexes (2×50/2×35)

*EMOTM 3 Burpees Together
1 Dumbbell Thruster Complex = 1 Left Arm Thruster + 1 Right Arm Thruster + 1 Double DB Thruster

Start with burpees

Village CrossFit – CrossFit L1/L2

Warm-up

VCF Warm-Up (Inch Worms) (No Measure)

500m Row

3 Rounds:

20 Jumping Jacks

15 Mountain Climbers

10 Box Step-Ups (24/20)

5 Inch Worms with 1 Push-Up

Strength

Pause Back Squats 5 sets of 3 @ 55-65%

Pause at parallel/bottom of the squat for 3 seconds, then explode up

Metcon

Metcon (Time)

100 Double-Unders

21 OH Lunges (115/85)

12 T2B + Pull-Up

21 Front Rack Lunges

12 T2B + Pull-Up

21 Back Rack Lunges

12 T2B + Pull-Up

100 Double-Unders
20:00 Cap

Village CrossFit – CrossFit L1/L2

Bert (Time)

For time:

50 burpees

400-m run

100 push-ups

400-m run

150 walking lunges

400-m run

200 squats

400-m run

150 walking lunges

400-m run

100 push-ups

400-m run

50 burpees
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.
To learn more about Bert click here
RX+ with weighted vest 20/14lb

Village CrossFit – CrossFit L1/L2

EMOTM

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Village CrossFit – CrossFit L1/L2

Warm-up

VCF Warm-Up (Line Drills v1) (No Measure)

Line Drills (Down and Back):

High Knees

Butt Kickers

Toy Soldiers

Quad Stretch

Hip Openers (Knee to Chest then Rotate Out)

Super Mario

Side Shuffle

Karaoke

Bear Crawl Down / Duck Walk Back

Burpee Broad Jump (Down Only)

Strength

Elevator Bench Press (5 x 5) (5 – 5 – 5 – 5 – 5)

1 Elevator Bench Press = 1/2 range of motion + 3/4 range of motion + full range of motion

Metcon

Metcon (Time)

21 – 18 – 15 – 12 – 9

Power Snatch (75/55)

*15 Bar Facing Pogo Burpees Between Sets

Village CrossFit – CrossFit L1/L2

Warm-up

VCF Warm-Up (Barbell) (No Measure)

400m Run or 500m Row

20 PVC Passthroughs

(completed with an empty barbell)

10 Strict Presses

10 Front Squats

10 Good Mornings

10 Back Squats

10 Romanian DLs

10 Side Bends

10 Overhead Squats

10 Torso Twists

Weightlifting

Metcon (No Measure)

EMOTM 12:00

Minutes 1 to 4: 5 Back Squats (135/95)

Minutes 5 to 8: 4 Front Squats

Minutes 9 to 12: 3 Overhead Squats

Metcon

Metcon (Time)

For Time:

250m Row

25 Abmat Sit-Ups

250m Row

25 Cross-Overs

250m Row

25 V-Ups

250 Row

50 Russian Twists w/ KB (35/25)

250m Row

25 V-Ups

250m Row

25 Cross-Overs

250m Row

25 Abmat Sit-Ups

250m Row

Village CrossFit – CrossFit L1/L2

Warm-up

VCF Warm-Up (Barbell) (No Measure)

400m Run or 500m Row

20 PVC Passthroughs

(completed with an empty barbell)

10 Strict Presses

10 Front Squats

10 Good Mornings

10 Back Squats

10 Romanian DLs

10 Side Bends

10 Overhead Squats

10 Torso Twists

Strength

:90 x 6 (HHSC + SJ)

Every :90 x 6

2 High Hang Squat Cleans

2 Split Jerks
Build each round

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

10 Ring Dips

15 MB Sit-Ups

20 Hang Power Clean and Jerk (95/65)