Level One
“CrossFit Total”
3 attempts at max load for 3 lifts.
Deadlift
Back Squat
Press
Post load for each and total.
Level Two
5 Sets
Max Reps of Body Weight Bench Press followed by Max Reps of Strict Pull Ups
Rest as needed between sets.
Post body weight and total reps for each.
Old School
21 – 18 – 15 – 12 – 9 – 6
Calories on Rower
Russian KB Swings 53#/35#
KB Walking Lunges
X 2 Sit Ups
Alternating KB Rows
* 200m Run after every round.
Post time.
Level One
5 Rounds
200m Run
30 Double Unders
12 Deadlifts 115#/75#
9 Hang Power Cleans
6 Jerks
3 Burpees Over Bar
Post time.
Level Two
4 Sets
20 Calories on Assault Bike
10 Thrusters 95#/65#
5 Burpee Box Jump Overs 24″/20″
– Rest 1 minute –
+
3 Rounds
200m Run
5 Hang Power Snatches
10 Alternating Overhead Lunge Steps
15 GHD Sit Ups
Post time minus 3 minutes for first part and time for second part.
Weight Vest 20#/14#
3 Rounds
600m Run
100 ft. Bear Crawl
15 DB Thrusters Right Arm 35#/25#
5 Box Jumps 20″
15 DB Thrusters Left Arm
5 Burpees
Post time.
Level One
5 Sets
3 Tempo Back Squats *AHAP 3303
8/5 Plyo Push Ups
3 Weighted Pull Ups *AHAP
10 GHD Hip Extensions
1:00 Ring Plank Holds
15 Calories on Assault Bike
Post loads.
Level Two
Squat Clean *AHAP
+
Push Jerk 3,3,3,3,3 *AHAP
Post loads.
Old School
5 Rounds
30 Sit Ups
25 Squats
20 Alternating Lunges Steps
15 Push Ups
10 Pull Ups
5 Burpees
Post time.
Level One
5 Rounds
200m Run
8 Bench Press 135#/95#
6 Pull Ups
20 Russian KB Swings 53#/35#
30 Double Unders
15 Goblet Squats
Post time.
Level Two
15 – 20 – 25
Calories on Assault Bike
GHD Sit Ups
50 – 50 – 50
Double Unders
Squats
10 – 12 – 14
Bar Muscle Ups
Hand Release Push Ups
* 200m Run after every round.
Post time.
Old School
1000m Row
30 Wall Ball 20#/14#
15 Pull Ups
800m Run
30 GHD Sit Ups
15 Burpees
750m Row
30 KB Swings 53#/35#
15 Box Jumps 20″
600m Run
post time.
Choose One:
#1
5 Rounds
200m Run
12 DB Hang Squat Cleans 35#/25#
12 DB Push Jerks
100 ft. Sled Push 205#/175#
12 GHD Sit Ups
6 Burpees
Post time.
#2
3 Rounds
750m Row
15 Deadlifts 135#/95#
15 Hand Release Push Ups
20 Step Ups 20″
30 Sit Ups
Post time.
#3
Back Squat 5,5,5,5,5 *AHAP
+
Strict Press 3,3,3,3,3 *AHAP
Post loads.
Level One
30 – 40 – 30
Double Unders
Sit Ups
20 – 25 – 30
Calories on Rower
Overhead Walking Lunges 35#/25#
1 – 2 – 1
Rope Climbs 15′
200m Run
20 – 15 – 20
Plate Clean and Press
Squat Thrusts
Post time.
Level Two
2 Rounds
1000m Row
30 Toes thru Rings
800m Run
100 ft. Handstand Walk
800m Ski Erg
Post time.
Old School
3 Rounds
1000m Row
30 Thrusters 45#/35#
20 Jumping Pull Ups
Post time.
Level One
“Open Workout 11.3”
AMRAP in 5 minutes
1 Squat Clean 165#/110#
1 Jerk
– Rest –
5 Sets
350m Row
20 Double Unders
5 Burpees
– Rest 1 minute –
Post rep total and time minus 4 minutes.
Level Two
Snatch Complex
1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
*AHAP
+
Bench Press
Work to Heavy Single
Post loads.
Old School
10 Rounds
200m Run
Odd Rounds:
10 Thrusters 95#/65#
Even Rounds:
10 Power Cleans + 5 Burpees
Post time.
Level One
1 Mile Run
+
30 DB Step Ups 35#/25# @ 20″/16″
30 GHD Sit Ups
30 DB Push Press
30 DB Walking Lunges
30 DB Floor Press
+
1 Mile Run
Post time.
Level Two
5 Rounds
200m Run
20 KB Swings 70#/53#
5 Bar Muscle Ups
50 Double Unders
10 Burpees
Post time.
Weight Vest
20#/14#
3 Rounds
600m Farmer’s Walk 2@35#/26#
* Every time you break 5 Burpee penalty.
5/3 Rounds
5 Pull Ups
10 Push Ups
15 Squats
Post time and total Burpees.
Level One
5 Sets
2 Reps of Barbell Complex:
1 Power Clean + 1 Hang Squat Clean + 1 Front Squat *AHAP
10 GHD Sit Ups
8/5 Weighted Push Ups *AHAP
5 Strict Pull Ups
10 Single Leg Plate Jumps 4″ each leg
2 50m Sprints
Post loads.
Level Two
Back Squat – Work to Heavy Single
+
5 Single Arm DB Press *AHAP
Each arm.
Post loads.
Old School
“Double Helen”
1200m Run
63 KB Swings 53#/35#
36 Pull Ups
800m Run
42 KB Swings
24 Pull Ups
400m Run
21 KB Swings
12 Pull Ups
Post time.
Level One
5 Rounds
3 Back Squats 205#/135#
200m Run
+
5 Rounds
25 Sit Ups
25 Double Unders
5 Burpees
Post time.
Level Two
3 Rounds
500m Row
7 Front Squats 175#/115#
12 Handstand Push Ups
12 CTB Pull Ups
12 Triple Unders
Post time.
Old School
21 – 18 – 15 – 12 – 9 – 6
Calorie Row
Med Ball Cleans 20#/14#
Sit Ups
Push Ball
*200m Run after every rounds.
Post time.
