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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

Take 12 minutes to find 2RM for Deadlifts
E2MOM for 18 minutes
1st 2 minutes: 15 Calories on Airdyne (W- 12) / 10 Burpees
2nd 2 minutes: 20 Double Unders / 8 Press 96#/65# / 6 Push Press / 4 Push Jerk
3rd 2 minutes: 200m Run / 10 Skater Plyos (R+L=1) 4’
Post load and Rx or rounds completed.

Level 2

800m Run X 2 Rest 2 minutes between runs.
1200m Run X 2 Rest 3 minutes between runs.
1 Mile Run X 2 Rest 4 minutes between runs.
Post fastest time for each distance.

CrossFit Old School

5 Rounds
15 Deadlifts 135#/95#
20 GHD Sit Ups
25 Double Unders
Post time.

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