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 (Time)

3 Rounds:

7 Unbroken Hang Power Snatch (115/85)*

12 Sit-Ups

200m Run

-Rest 1:00-

2 Rounds:

10 Unbroken Hang Power Snatch

15 Sit-Ups

300m Run

-Rest 1:00-

1 Round:

13 Unbroken Hang Power Snatch

18 Sit-Ups

400m Run
*5 Burpee Penalty if Broken

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 (Time)

3 Rounds:

9 – 6 – 3

TTB

Front Squats (135/95)

— Rest 2:00 —

3 Rounds:

9 – 6 – 3

TTB

Front Squats

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 (Time)

For Time:

5 Rounds:

9 Thrusters (95/65)

3 Bar Muscle-Ups *

—Rest 2min—-

3 Rounds:

400m Run**

20 Hang Power Clean (95/65)

—Rest 2min—-

5 Round:

8 T2B

8 HR Push-Ups

*Scale: 1 BMU = 3 C2B Pull-UPs + 3 Ring Dips OR 3 Burpee Pull-Ups

**If it rains, 500m Row

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)

3 Rounds for Time:

1000/800m Row

50 Alternating Lunges

25 DB Box Step Over (50/35)(20″ box for all)(two DBs held on the side)

50 AbMat Sit-Ups

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

Metcon

Metcon (Time)

10 Rounds for Time:

10 Back Squats (205/145)*

15 Burpees

*Done off the rack

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

Warm-up

Clean and Jerk

10min to warm-up clean and jerk to working weight for the wod.

Metcon

Metcon (Time)

For Time:

21-15-9

Cal Row or Bike

Clean and Jerk

HSPU*

21 C&J at 135/95

15 C&J at 165/115

9 C&J at 185/135

*Scale: Pike Push-Ups or seated dB strict press

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 (Time)

For Time:

200 DU*

10 Deadlifts (185/135)

20 Wall Balls (20/14)

100 DU

20 Deadlifts

40 Wall Balls

50 DU

30 Deadlifts

60 Wall Balls

*Scale: 2X Single Unders

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 (Time)

For Time (Partner WOD):

100 Back Squats (95/65)

200m Overhead KB Carry (55/35)

100 T2B

200m Overhead KB Carry

100 Front Squats (95/65)

200m Overhead KB Carry

100 Burpees

200m Overhead KB Carry

100 OHS Squat (95/65)

200m Overhead KB Carry

Time Cap: 40min

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

Metcon

Metcon (AMRAP – Reps)

4 Rounds:

5 min on/2 Min off

Every Round Buy in: 400 M run then with remaining time….

Round 1: AMRAP Poor Mans DB Bench Press

Round 2: AMRAP Wall Balls (20/14)

Round 3: AMRAP Strict Pullup

Round 4: AMRAP Deck Squat with Wall ball

Village CrossFit – CrossFit L1/L2

Warm-up

VCF Warm-Up (Line Drills v2) (No Measure)

200 Meter Run

Quad Stretch

Knee to Chest

Soldier Kicks

Side Lunge

Walking Samson

Walking Spidermans

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Strength

Deadlifts

WU: 10 – 10 – 8 – 5

WS: 1 – 1 – 1 – 1 – 1

Metcon

Metcon (Time)

1 RFT:

50 American KBS (55/35)

25 DL (135/95)

50 Russian Twist w/ KB

25 Power Clean

50 KB Goblet Squat

25 S2OH