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

Woehlke (3 Rounds for time)

3 Rounds Each for time:

4 Jerks, 185#

5 Front Squats, 185#

6 Power Cleans, 185#

40 Pull-ups

50 Push-ups

60 Sit-ups

Rest 3 minutes between rounds.
In honor of Brian Woehlke, 29, of Detroit, Michigan
To learn more about Woehlke click here

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

Metcon

Metcon (AMRAP – Reps)

5 Rounds of: 1:30 ON/ :45 OFF

12 Calorie Row

Max Distance HS Walks

— Rest 2:15 —

5 Rounds of: 1:30 ON / :45 OFF

200m Run

Burpee Box Jumps (24/20)
Scale: HSPU or Seated DB Press

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)

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
Full Squat Snatch

Village CrossFit – CrossFit L1/L2

Warm-up

VCF Warm-Up (Scap Raises) (No Measure)

400m Run or 500m Row

20 PVC Pipe Passthroughs

-2 rounds-

10 Scap Raises

10 Cossack Squats

10 Straight Arm Plate Raises

10 Squat + Calf Raise

10 Side Arm Plate Raises

Metcon

Metcon (Time)

10 RFT:

20 Double Unders

9 DB Thrusters (3x of 1L + 1R + 1L&R)

7 T2B

5 Ring Dips
Rx+: Ring Dip from MU

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 (AMRAP – Reps)

7 Minute AMRAP

14 Wall Balls (20/14)

9 Pull-Ups

4 Deadlifts (315/225)

— Rest 2:00 —

5 Minute AMRAP

14 Wall Balls

9 Pull-Ups

— Rest 2:00 —

3 Minutes to Complete Max Effort Wall Balls

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)

10 RFT:

8 Clean and Jerk (85/60)

8 Lateral 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

Metcon

Metcon (Time)

Partner WOD For time:

800m run together

50 syncro Front Squats (95/65)

50 Weighted Leg Raises w/ plate (45/35)

800m run together

50 syncro Push Press (95/65)

50 Russian Twist w/ Plate

800m run together

50 syncro Hang Power Cleans (95/65)

50 Toe Touches

800m rum together

50 syncro Overhead Squats (95/65)

50 Wall Ball Throws w/ Partner

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)

5 Rounds for Time:

15 T2B

10 Deficit HSPU (Two 35lb plates on each side)*

5 Squat Cleans (205/145)

*Scale: 4 Wall Walks, 10 Strict HSPU

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)

Metcon

Metcon (Time)

For Time:

30-20-10

Cal Row/Bike

Cross Overs

Wall Ball (20/14)

30-20

Cal Row/Bike

Cross Overs

Wall Ball (20/14)

30

Cal Row/Bike

Cross Overs

Wall Ball (20/14)

Village CrossFit – CrossFit L1/L2

Warm-up

VCF Warm-Up (Scap Raises) (No Measure)

400m Run or 500m Row

20 PVC Pipe Passthroughs

-2 rounds-

10 Scap Raises

10 Cossack Squats

10 Straight Arm Plate Raises

10 Squat + Calf Raise

10 Side Arm Plate Raises

Metcon

Metcon (Time)

5 Rounds for Time:

40 DU (Scale: 2X Singles)

20 Pull-Ups

10 DB Squat Snatch (50/35)

1 Alligator Crawls (4 posts)