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So what is this Crossfit thing? Crossfit is the fastest way for you to become the strongest most balanced version of yourself.

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So You are Not New To Crossfit

Are you getting Results? So how is your current programing working for you? If you are killing it on your WOD or Getting Killed Take a look at L2.

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Get Ready for the Open

Are you looking to get better at Crossfit? If you have done the Open and want to get better then you need to work smarter and harder.

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Level 1

EMOM for 12 minutes
Odd minutes: 8 Back Squats *AHAP
Even minutes: 6 Single Arm DB Push Press 3/3 *AHAP
AMRAP in 20 minutes
5 HSPU’s (Modify with 10 Hand Release Push Ups)
10 Box Jumps 24″/20″
15 Russian KB Swings 53#/35#
Post loads and rep total.

Extra Credit:
30 Weighted GHD Sit Ups 14#/10#
30 Weighted GHD Hip Extensions 25#/15#

Level 2

EMOM for 12 minutes
Odd minutes: 1 Push Jerk + 1 Split Jerk
Even minutes: 1 D-Ball Ground to Shoulder 150#/100#
200′ Handstand Walk
200 Russian KB Swings 70#/53#
10 Pegboard Climbs
Partition work as desired.
Post load and time.

CrossFit Old Scholl

5 Rounds
30 Double Unders
10 Alternating DB Snatches 50#/35#
20 DB Walking Lunges (1 DB)
30 Calorie Row
Post time.

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