Would you like to test your fitness ?

Soon we will go over some of these standards and help determine your fitness level. You will be judged. Take no offense if we correct form. The time is now to fix any holes in your game. Take your fitness to the next level and let’s see where you stand physically and mentally.

Power Lifts

Back Squat: 1RM
Deadlift: 1RM
Shoulder Press: 1RM
Bench Press: 1RM
Olympic Lifts

Snatch: 1RM
Clean: 1RM
Jerk: 1RM

Speed

Row 100m
Row 250m
Row 500m
Run 100m
Run 200m
Run 400m

Endurance

Row 2 km
Row 5 km
Run 1 Mile
Run 5 km

Bodyweight Metcons

CrossFit Games Open 12.1
As many reps as possible in 7 minutes of:
Burpees

4 RFT: 400 m and Air Squats
4 rounds for time of:
Run, 400 m
50 Air Squats

3 RFT: Rows, Burpees and 400 m
3 Rounds for Time of:
Row 500 m
21 Burpees
Run 400 m

Light Metcons

CrossFit Games Open 12.4 / 13.3
As many reps in 12 mins as you can of:
150 Wall Balls
90 Double Unders
30 Muscle-ups

CrossFit Games Open 13.2

Complete as many rounds as possible in 10 mins of:
5 Shoulder-to-Overheads, 115/75 lbs
10 Deadlifts, 115/75 lbs
15 Box Jumps, 24/20 in

CrossFit Games Open 11.1 / 14.1

Complete as many rounds as possible in 10 mins of:
30 Double Unders
15 Power Snatches, 75/55 lbs

Randy
For time:
75 Power Snatches, 75/55 lbs

Heavy Metcons

CrossFit Games Open 13.1

As many reps in 17 mins as you can of:
40 Burpees
30 Snatches, 75/45 lbs
30 Burpees
30 Snatches, 135/75 lbs
20 Burpees
30 Snatches, 165/100 lbs
10 Burpees
Snatch, 210/120 lbs

CrossFit Games Open 12.2

As many reps in 10 mins as you can of:
30 Snatches, 75/45 lbs
30 Snatches, 135/75 lbs
30 Snatches, 165/100 lbs
30+ Snatches, 210/120 lbs

CrossFit Games Open 11.6 / 12.5

As many reps in 7 mins as you can of:
3 Thrusters, 100/65 lbs
3 Chest-to-bar Pull-ups
6 Thrusters, 100/65 lbs
6 Chest-to-bar Pull-ups
9 Thrusters, 100/65 lbs
9 Chest-to-bar Pull-ups
12 Thrusters, 100/65 lbs
12 Chest-to-bar Pull-ups
Etc.

Long Metcons

6 RFT: 400 m and Burpees
6 rounds for time of:
Run, 400 m
25 Burpees

FT: Rows, Wall Balls
For time:
Row, 2 km
50 Wall Balls, 20 lbs
Row, 1 km
35 Wall Balls, 20 lbs
Row, 500 m
20 Wall Balls, 20 lbs

Small
3 rounds for time of:
Row 1000 m
50 Burpees
50 Box Jumps, 24 in
Run 800 m

Saturday WOD

Warm up

7 minutes of BURPEES !

Workout

Death by bar only squats

When you can’t complete anymore reps you must do 5 push ups on the minute until 30 minutes time cap.

1 rep on minute one
2 reps on minute 2
3 reps on minute 3
4 on 4
Etc……
Til you die.

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CrossFit – CrossFit Kids – CrossFit HiiT- Speed and Sports Performance