CrossFit City Of Angels - Athletic Skill Levels

CrossFit City Of Angels - 4314 Melrose Ave. - Los Angeles - CA - 90029 - 323.284.8906 - www.crosfitcityofangels.com
Men & Women MEN WOMEN MEN WOMEN MEN WOMEN MEN WOMEN
Squat
Sit-Up
Pull-Ups 3 10 (W/Band) 15 1 35 15 60 35
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)
Air Squat :45 sec :30 sec
Push-up
Deadlift L-sit Hold
Press Handstand :30 sec (Hold) :20 sec (Hold) 2 (Push-Up) 1/2 (Push-Up) 10 (Push-Up) 2 (Push-Up) 20 (Push-Up) 10 (Push-Up)
Push Press 2 trips 1 trip
Box Jump
Pistol
Back Squat
POSE Running Deadlift
Back Squat Press .75 x BW .66 x BW 1 x BW .75 x BW
Front Squat Front Squat
Double Unders Over Head Squat
Burpee Bench Press .75 x BW .33 x BW 1 x BW .66 x BW 1.25 x BW .75 x BW 1.5 x BW 1 x BW
Thruster Clean
Wall Ball Jerk
Sumo Deadlift High-pull Snatch
Overhead Squat (20kg) - 20x (12kg) - 20x (24kg) - 35x (16kg) - 25x (24kg) -200x (16kg) - 200x (24kg) - 150x (16kg) - 150x
Kettlebell Swing (Russian)
Hang Power Snatch 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
Hang Power Clean Run 800M 4:25 4:45 3:30 4:50 2:50 3:20 2:20 2:50
Jerk (power & split) Run 1 mile 9:15 10:00 7:15 7:45 6:00 6:45 5:00 6:00
Rope Climb Run 5k 25:00 28:00 22:30 25:30 19:00 22:00 17:45 20:45
Dumbbell Movements Row 500M 1:55 2:20 1:45 2:00 1:35 1:50 1:25 1:40
Rowing Row 2000M 8:30 10:00 7:45 9:10 7:15 8:25 6:50 8:00
Kipping pull-up Double Unders
Box Jumps
Baseline 320 5:30 6:50 (Band Ok) 4:15 5:30 (Band Ok) 3:30 4:30 3:20 3:50
Nutrition 7 minute AMRAP 7 minute AMRAP
7 Wall Balls 7 Wall Balls
7 Burpees 7 Burpees
14# 7 Rds 8# 7 Rds
Helen 11:30 Helen 12:30
M
E
T
A
B
O
L
I
C

C
O
N
D
I
T
I
O
N
I
N
G
Level 1
(Wad Of Cookie Dough)
Level 2
(Roustabout)
.5 x BW
.25 x BW
.75 x BW
.5 x Bodyweight
(Russian Swings)
W
E
I
G
H
T
L
I
F
T
I
N
G
B
O
D
Y

W
E
I
G
H
T

G
Y
M
N
A
S
T
I
C
S
:10 seconds
Exercises For Levels
2 - 5 (Minumum
Requiremenets @ Levels)
Push-Up
1
Muscle Ups
Rope Climb 15' 1 trip 1/2 trip
15 reps non-stop 14" Box
Kettlebell
No Prerequisite skills or
athletic ability, this is where
you start.
These are the skills you learn
in level 1:
30 100 55
25 each leg
200 reps in 2 min
20 reps non-stop 32" Box
(2 KB Clean & Jerk - 1O min. Test)
1 x BW - 15 reps
1.5 x BW
1.25 x BW
1.25 x BW
2 x Bodyweight
2.5 x BW
1.5 x BW
2 trips from
seated in L
1 trip in L
PVC (w/ good form)
PVC (w/ good form)
PVC (w/ good form) .75 x BW
.25 x BW
Level 3
(Roughneck)
Level 4
(WODsmith)
Level 5
(Super Hero)
110 in 2 mins
:30 seconds
80 in 2 mins
65 in 2 mins
False grip Hang
45 in 2 mins
55 in 2 mins
20 20 (Knees) 30
30 (off knee, then
legs off floor)
:15 sec. hold (Front Lever)
1 minute
100 in 2 mins
90 in 2 mins
65
2 x BW
50 (no miss)
30 reps non-stop 24" Box
(Snatch - 1O min. Test)
5 each leg
.5 x BW
.75 x BW
.5 x BW
(American Swings)
Stretching & Self Mobilization
Techniques
W
O
D
s
Filthy 50
30:00
Fran 11:00
Fight Gone Bad
300
Grace 2:00 Grace 2:30 WOD #2
Cindy W/Bands
10 Rounds
No Assistance
7 Rounds
Cindy W/Bands
7 Rounds
No Assistance
4 Rounds
Fight Gone Bad
350
WOD #1 Fran 8:30
Filthy 50
30:00
1 (from knees no
jump)
1 7 1 15
1:45 miutes
down no feet
5
Amanda 5:00 Amanda 11:00
1 x Bodyweight
1.5 x BW
.5 x BW
1.75 x BW
1 x BW
1 x BW
.75 x BW
1 trip from
seated, no feet
1 trip no feet
10 (no miss)
20 reps non-stop 20" Box
1 x BW
1 x BW
1.5 x Bodyweight