Level 1
Exercises For Levels
2 - 5 (Minumum
(Wad Of Cookie Dough)
Requiremenets @ Levels)
No Prerequisite skills or
athletic ability, this is where
you start.
These are the skills you learn
in level 1:
Air Squat
Push-up
Deadlift
Press
Push Press
Box Jump
(Roustabout)
MEN
BODY WEIGHT GYMNASTICS
Men & Women
Level 2
WOMEN
Level 3
(Roughneck)
MEN
WOMEN
Level 4
(WODsmith)
MEN
WOMEN
Squat
55 in 2 mins
80 in 2 mins
100 in 2 mins
Sit-Up
45 in 2 mins
65 in 2 mins
90 in 2 mins
20
20 (Knees)
30
30 (off knee, then
legs off floor)
65
30
100
3
10 (W/Band)
15
1
35
15
60
Knees to Chest
15
10
15 (Toes 2 Bar)
10 (Toes 2 Bar)
15 (Skin the Cat)
10 (Skin the Cat)
Dips
5
5 (from feet)
15
3
25 (Ring Dips)
10 (Ring Dips)
50 (Ring Dips)
25 (Ring Dips)
1 (from knees no
jump)
7
1
15
5
Muscle Ups
:45 sec
:30 sec
False grip Hang
1
:10 seconds
L-sit Hold
Handstand
:30 sec (Hold)
:20 sec (Hold)
Rope Climb 15'
1 trip
1/2 trip
1/2 (Push-Up)
10 (Push-Up)
2 (Push-Up)
20 (Push-Up)
10 (Push-Up)
1 trip
1 trip from
seated, no feet
1 trip no feet
2 trips from
seated in L
1 trip in L
down no feet
1 x Bodyweight
.75 x BW
1.5 x BW
.25 x BW
.5 x BW
Front Squat
.5 x BW
Over Head Squat
.25 x BW
Overhead Squat
WEIGHTLIFTING
.5 x Bodyweight
Sumo Deadlift High-pull
Kettlebell Swing (Russian)
Hang Power Clean
Jerk (power & split)
Rope Climb
Dumbbell Movements
Rowing
Kipping pull-up
METABOLIC
CONDITIONING
Hang Power Snatch
.33 x BW
2 x Bodyweight
2.5 x BW
2 x BW
.66 x BW
1 x BW
.75 x BW
.75 x BW
1 x BW
1.5 x BW
.5 x BW
1 x BW
1 x BW - 15 reps
1 x BW
.66 x BW
1.25 x BW
.75 x BW
1.5 x BW
1 x BW
PVC (w/ good form)
.75 x BW
1 x BW
1.5 x BW
Jerk
PVC (w/ good form)
.75 x BW
1 x BW
1.25 x BW
Snatch
Kettlebell
PVC (w/ good form)
(20kg) - 20x
(12kg) - 20x
(Russian Swings)
.5 x BW
(24kg) - 35x
1.25 x BW
.75 x BW
(16kg) - 25x
(American Swings)
(24kg) -200x
(16kg) - 200x
(Snatch - 1O min. Test)
(24kg) - 150x
(16kg) - 150x
(2 KB Clean & Jerk - 1O min. Test)
Wallballs
20x #14
20x #8
20x #20
20x #14
40x #20
40x #14
75x #20
75x #14
Thrusters 15x
15x #45
15x #25
15x #75
15x #45
15x #95
15x #65
15x #135
15x #95
Run 400M
2:05
2:20
1:35
1:45
1:20
1:35
1:00
1:15
2:50
Run 800M
4:25
4:45
3:30
4:50
2:50
3:20
2:20
Run 1 mile
9:15
10:00
7:15
7:45
6:00
6:45
5:00
6:00
20:45
Run 5k
25:00
28:00
22:30
25:30
19:00
22:00
17:45
Row 500M
1:55
2:20
1:45
2:00
1:35
1:50
1:25
1:40
Row 2000M
8:30
10:00
7:45
9:10
7:15
8:25
6:50
8:00
Double Unders
1
Box Jumps
15 reps non-stop 14" Box
Nutrition
WODs
.75 x BW
1.5 x Bodyweight
.75 x BW
Clean
Baseline 320
Stretching & Self Mobilization
Techniques
25 each leg
5 each leg
Press
Bench Press
1:45 miutes
2 trips
Deadlift
Burpee
35
:15 sec. hold (Front Lever)
2 (Push-Up)
Back Squat
Thruster
55
1 minute
:30 seconds
Back Squat
Wall Ball
WOMEN
110 in 2 mins
Pull-Ups
POSE Running
Front Squat
(Super Hero)
MEN
Push-Up
Pistol
Double Unders
Level 5
WOD #1
WOD #2
5:30
6:50 (Band Ok)
7 minute AMRAP
7 Wall Balls
7 minute AMRAP
7 Wall Balls
7 Burpees
14# 7 Rds
7 Burpees
8# 7 Rds
Cindy W/Bands
10 Rounds
No Assistance
7 Rounds
Cindy W/Bands
7 Rounds
No Assistance
4 Rounds
200 reps in 2 min
10 (no miss)
50 (no miss)
20 reps non-stop 20" Box
30 reps non-stop 24" Box
20 reps non-stop 32" Box
4:15
5:30 (Band Ok)
3:30
4:30
3:20
3:50
Fran 8:30
Fran 11:00
Filthy 50
30:00
Filthy 50
30:00
Amanda 5:00
Amanda 11:00
Helen 11:30
Helen 12:30
Fight Gone Bad
350
Fight Gone Bad
300
Grace 2:00
Grace 2:30
Credit due to CrossFit City of Angels for the content