Beginner

Hips squats: 50 free squats x

Intermediate
squats: 100 free squats squat: 1 x BW push ups: 30 bench press: 1 x BW rope climb: 20 foot climb with feet, 1 trip v-ups: 30 kettlebell snatch: 30 each arm, men 24 kg, women 16 kg 400 m run: 1:34 minutes deadlift: 1 1/2 x BW military press: 1/2 x BW handstand hold: 1 minute power clean: 3/4 x BW hanging knees to elbows: 15 thrusters: 45 reps at 1/2 BW 800 m run: 3:20 min 500 m row: women 2:00, men 1:45 vertical jump: 18 in dips: 20 dip: 1 with 1/3 x BW pull ups: 20 pull up: 1 with 1/3 x BW muscle up: 1 L-sit: 30 seconds 2 km row: women 8:50, men 7:30 power snatch: 1/2 x BW 1 mile run: 7 minutes Helen: 11:30 minutes x x pistols: 10 each leg squat: 1 1/2 x BW

Advanced
? pistols: 25 each leg ? squat: 2 x BW

Elite

Push

push ups: 10

? push ups: 40 on rings x bench press: 1 1/4 x BW ? rope climb: 20 foot climb 1 trip, no feet ? overhead squat: 1 x BW kettlebell snatch: 10 minute test, 200 reps, men 24 kg, women 16 kg ? 400 m run: 1:19 minutes ? deadlift: 2 x BW military press: 3/4 x BW ? handstand push up: 10 clean: 1 BW ? hanging straight leg raise: 20 sandbag carry: 1 mile w/ 1/2 x BW ? 800 m run: 2:50 min 500 m row: women 1:50, men 1:32 vertical jump: 25 in ? dips: 30 on rings dip: 1 with 3/4 x BW ? pull ups: 40 ? pull up: 1 with 3/4 x BW ? muscle up: 10 ? L-sit: 1 minute women: 5k row, 21:00, men: 6k row, 21:45 snatch: 1 x BW ? 1 mile run: 6 min Chelsea: 30 minutes

push ups: 60 on rings bench press: 1 1/2 x BW ? rope climb: 20 foot climb 2 trips, no feet overhead squat: 15 reps at 1 x BW 2 db/kb clean & jerk: 150 reps in 10 minutes men 24 kg women 16 kg ? 400 m run: 1:04 minutes ? deadlift: 2 1/2 x BW military press: 1 x BW handstand push up: 10 full range clean: 1 1/2 x BW front lever: 15 seconds sandbag carry: 1 mile w/ 3/4 x BW 800 m run: 2:20 min 500 m row: women 1:40, men 1:25 vertical jump: 30 in dips: 50 on rings dip: 1 with 1 x BW pull ups: 40 dead hang pull up: 1 with 1 x BW muscle up: 15 L-sit: 1:30 minutes 5 km row for women, 6 km for men, in 20:00 snatch: 1 1/4 x BW 1 mile run: 5 min Mary: 15 rounds in 20 minutes

Pull Core Work

static hang: 30 seconds sit ups: 30 kettlebell swings: 25

x x ?

Speed Hips Push

400 m run: 2:04 minutes deadlift: 3/4 x BW military press: 1/4 x BW

? x ?

Pull Core Work

medicine ball cleans: 10 sitting knees to chest: 10 wall ball: 25 800 m run: 4:20 minutes 500 m row: women 2:20, men 1:55 vertical jump: 10 in dips: 3

? ? ? ? ? ? x

Speed Hips Push

Pull

pull ups: 3

Core Work Speed Work

L-sit: 10 seconds 2 km row: women 9:50, men 8:10 dumbbell snatch: 10/arm 1 mile run: 9 minutes Christine: 15 minutes

x ? ? ? ?

Created by David Werner, Level 4 CrossFit Seattle, crossfitseattle.com, Oct. 2008

The Girls
Angie 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Double-unders Sit-ups 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats 5 Pull-ups 10 Push-ups 15 Squats 5 Pull-ups 10 Push-ups 15 Squats Deadlift 225 lbs Handstand push-ups Clean 135 lbs Ring Dips Run 800 meters 2 pood KB swing, 30 reps 30 pullups Thruster 95 lbs Pull-ups Clean and Jerk 135 lbs 400 meter run 1.5 pood Kettlebell swing x 21 Pull-ups 12 reps Snatch 135 pounds 1000 meter row 50 Thrusters @ 45 lbs 30 Pull-ups Wall-ball 150 shots Run 400 meters 30 box jump, 24 inch box 30 Wall ball shots, 20 pound ball Deadlift 1 1/2 BW Bench BW Clean 3/4 BW Bodyweight bench press Pullups 5 Handstand push-ups 10 1-legged squats 15 Pull-ups 400 meter run Overhead squat 95 lbs x 15 Run 400 meters Max rep Pull-ups

Annie Barbara

Chelsea

Cindy

Diane Elizabeth Eva

Fran Grace Helen

Isabel Jackie

Karen Kelly

Linda

Lynne Mary

Nancy Nicole

Others
CrossFit Total Back Squat Shoulder Press Dead Lift Wall ball shots 10' target @ 20lbs Sumo High Pull Dead Lift @ 75 lbs Box jump @ 20" box Push Press @ 75 lbs Row 50 Box Jumps @ 24" 50 Jumping Pull Ups 50 Kettleball Swings @ 1 pood 50 Walking Lunges 50 Knees to Elbows 50 Push Press @ 45 lbs 50 Back Extensions 50 Wall Ball Shots @ 20 lbs 50 Burpees 50 Double Unders 50 Squats 7 Muscle Ups 10 Hang Power Cleans @ 135 lbs

Fight Gone Bad

Filthy 50

Nasty Girls

The Heroes
Badger 95 pound Squat clean, 30 reps 30 Pull-ups Run 800 meters 50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-ups 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-ups 95 pound Overhead squat, 21 reps 42 Pull-ups 95 pound Overhead squat, 15 reps 30 Pull-ups 95 pound Overhead squat, 9 reps 18 Pull-ups 40 pound Dumbbell snatch, 21 reps, right arm 21 L Pull-ups 40 pound Dumbbell snatch, 21 reps, left arm 21 L Pull-ups

Daniel

Jason

Josh

Joshie

JT

Michael

Murph

Nate

Randy Tommy V

Handstand push-ups Ring dips Push-ups Run 800 meters 50 Back Extensions 50 Sit-ups 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings 75# power snatch, 75 reps 115 pound Thruster, 21 reps 15 ft Rope Climb, 12 ascents 115 pound Thruster, 15 reps 15 ft Rope Climb, 9 ascents 115 pound Thruster, 9 reps 15 ft Rope Climb, 6 ascents

For time Complete all reps of each exercise before moving to the next

50-40-30-20 and 10 rep rounds; for time 5 rounds for time

Each min on the min for 30 min

As many rounds as possible in 20 min

21-15-9 reps, for time 21-15-9 reps, for time 5 rounds for time

21-15-9 reps, for time 30 reps for time 3 rounds for time

30 reps for time For time

For time Five rounds for time

10/9/8/7/6/5/4/3/2/1 rep rounds for time

5 rounds for max reps. There is no time component to this WOD As many rounds as possible in 20 min

5 rounds for time As many rounds as possible in 20 minutes. Note number of pull-ups completed for each round.

You get three attempts at each lift You cannot remove weight from the bar 3 rounds for time, 1 min rest allowed between rounds One point is given for each rep, except on the rower where each calorie is one point.

For time

3 rounds for time

3 rounds for time

For time

For time

For time

The snatches are full squat snatches. 3 rounds for time

21-15-9 reps, for time

3 rounds for time

For time Partition the pull-ups, push-ups, and squats as needed

As many rounds as possible in 20 minutes

For time For time

CREDIT

Thankyou to Dave Werner of CrossFit Seattle for providing the CrossFit Community with the four levels of Fitnes This is a summary of the excellent information provided on Dave's site. I thoroughly recommend that you visit Cros by following the link below ... http://www.crossfitseattle.com/athletic_skill.html

Level
Description

Level I
Healthy beginner. This level is the minimum standard for health. Lacking these basic levels of strength, flexibility and work capacity makes daily life unnecessarily limited. The complete Level I should be attainable within three to 12 months for those with no significant limitations. At this level, proper basic movements, such as hip flexion and active shoulder use, are developed, while healed injuries and structural problems are resolved.

Completed By

Matt Swift Garry O'Neill

Challenges

squats: 50 free squats push ups: 10 static hang: 30 seconds sit ups: 30 kettlebell swings: 25 400 meter run: 2:04 minutes deadlift: 3/4 x bodyweight military press: 1/4 x bodyweight high pull: 1/2 x bodyweight knees to chest: 10 sitting wall ball: 25 800 meter run: 4:20 minutes 500 meter row: women 2:20 men 1:55 vertical jump: 10 inches dips: 3 pull ups: 3 L-sit: 10 seconds 2000 meter row: women 9:50 men 8:10 medicine ball cleans: 10 Christine: 15 minutes, 3 rounds for time - 500 m row,12 deadlifts, 21 box jumps 1 mile run (1600m): 9 minutes

Rules:

1. All challenges for a particular level must be completed within a calendar month to claim attainment of that leve 2. Form must be perfect for reps to count, ie full hang, full lockout, correct technique 3. Must be verified by a reliable witness or video evidence supplied

ssFit Seattle for providing the CrossFit Community with the four levels of Fitness Standards information provided on Dave's site. I thoroughly recommend that you visit CrossFit Seattle

Level II
Intermediate athlete. All healthy adults can aspire to this level of fitness and should perceive these skills as normal. Basic movements are perfected and advanced skills are introduced. The complete Level II may take from six months to several years to reach after achieving Level I. Along the way, you develop significant levels of strength, stamina, work capacity and speed, building on the Level I foundation already attained

Level III
Advanced athlete. Few people posses this level of general fitness, although any healthy person can achieve it. The strength, work capacity, power and skill required to meet these goals can prepare you to tackle any kind of physical performance with competence and confidence. Expect to invest another three to five years of consistent effort. This is an appropriate level of general fitness for those who depend on their fitness: competitive athletes, military, law enforcement and firefighters. Engaging in combat or highly competitive sports without possessing the abilities of Level III is inviting injury or failure. Any additional requirements of your sport need to be added to this list

squats: 100 free squats squat: 1 x bodyweight push ups: 30 bench press: 1 x bodyweight rope climb: 20 foot climb, 1 trip v-ups: 30 kettlebell snatch: 30 each arm men 24kg women 16kg 400 meter run: 1:34 minutes deadlift: 1 1/2 x bodyweight military press: 1/2 x bodyweight handstand hold: 1 minute power clean: 3/4 x bodyweight hanging knees to elbows: 15 thrusters: 45 reps at 1/2 x bodweight 800 meter run: 3:20 minutes 500 meter row: women 2:00 men 1:45 vertical jump: 18 inches dips: 20 dip: 1 with 1/3 x bodyweight pull ups: 20 pull up: 1 with 1/3 x bodyweight muscle up: 1 L-sit: 30 seconds 2000 meter row: women 8:50 men 7:30 power snatch: 1/2 x bodyweight Helen: 11:30 minutes, 3 rounds for time - 400 meter run, 21 kb swings, 12 pull ups 1 mile run: 7 minutes

pistols: 10 each leg squat: 1 1/2 x bodyweight push ups: 40 on rings bench press: 1 1/4 x bodyweight rope climb: 20 foot climb 1 trip, no feet overhead squat: 1 x bodyweight kettlebell snatch: 10 minute test 200 reps men 24kg women 16kg 400 meter run: 1:19 minutes deadlift: 2 x bodyweight military press: 3/4 x bodyweight handstand push up: 10 clean: 1 x bodyweight hanging straight leg raise: 20 sandbag carry: 1 mile with 1/2 x bodyweight 800 meter run: 2:50 minutes 500 meter row: women 1:50 men 1:32 vertical jump: 25 inches dips: 30 on rings dip: 1 with 3/4 x bodyweight pull ups: 40 pull up: 1 with 3/4 x bodyweight muscle up: 10 L-sit: 1 minute row: 5k row for women at 21:00 6k row for men at 21:45 snatch: 1 x bodyweight Chelsea: 30 minutes, every minute on the minute for 30 minutes - 5 pull ups, 10 push ups,15 squats 1 mile run: 6 minutes

evel must be completed within a calendar month to claim attainment of that level to count, ie full hang, full lockout, correct technique witness or video evidence supplied

Level IV
Elite athlete. This level of achievement requires long-term dedication and a passion for fitness. The skills required of Level IV are very advanced and, taken as a whole, represent a highly skilled and well-rounded athlete

pistols: 25 each leg squat: 2 x bodyweight push ups: 60 on rings bench press: 1 1/2 x bodyweight rope climb: 20 foot climb 2 trips touch and go, no feet overhead squat: 15 repetitions at 1 x bodyweight 2 db/kb clean & jerk: 100 reps in 10 minutes men 16kg women 12kg 400 meter run: 1:04 minutes deadlift: 2 1/2 x bodyweight military press: 1 x bodyweight handstand push up: 10 full range clean: 1 1/2 x bodyweight front lever: 15 seconds sandbag carry: 1 mile with 3/4 x bodyweight 800 meter run: 2:20 minutes 500 meter row: women 1:40 men 1:25 vertical jump: 30 inches dips: 50 on rings dip: 1 with 1 x bodyweight pull ups: 40 dead hang pull up: 1 with 1 x bodyweight muscle up: 15 L-sit: 1:30 minutes row: 5k row for women at 20:00 6k row for men at 20:00 snatch: 1 1/4 x bodyweight Mary: 15 rounds in 20 minutes, 5 handstand push ups,10 pistols, 15 pull ups 1 mile run: 5 minutes