Beginner Intermediate Advanced Elite

Hips squats: 50 free squats x squats: 100 free squats x pistols: 10 each leg ? pistols: 25 each leg
squat: 1 x BW x squat: 1 1/2 x BW ? squat: 2 x BW

Push push ups: 10 x push ups: 30 ? push ups: 40 on rings push ups: 60 on rings
bench press: 1 x BW x bench press: 1 1/4 x BW bench press: 1 1/2 x BW

Pull static hang: 30 seconds x rope climb: 20 foot climb with feet, 1 trip ? rope climb: 20 foot climb 1 trip, no feet ? rope climb: 20 foot climb 2 trips, no feet

Core sit ups: 30 x v-ups: 30 ? overhead squat: 1 x BW overhead squat: 15 reps at 1 x BW

Work kettlebell swings: 25 ? kettlebell snatch: 30 each arm, kettlebell snatch: 10 minute test, 200 reps, 2 db/kb clean & jerk: 150 reps in
men 24 kg, women 16 kg men 24 kg, women 16 kg 10 minutes men 24 kg women 16 kg

Speed 400 m run: 2:04 minutes ? 400 m run: 1:34 minutes ? 400 m run: 1:19 minutes ? 400 m run: 1:04 minutes

Hips deadlift: 3/4 x BW x deadlift: 1 1/2 x BW ? deadlift: 2 x BW ? deadlift: 2 1/2 x BW

Push military press: 1/4 x BW ? military press: 1/2 x BW military press: 3/4 x BW military press: 1 x BW
handstand hold: 1 minute ? handstand push up: 10 handstand push up: 10 full range

Pull medicine ball cleans: 10 ? power clean: 3/4 x BW clean: 1 BW clean: 1 1/2 x BW

Core sitting knees to chest: 10 ? hanging knees to elbows: 15 ? hanging straight leg raise: 20 front lever: 15 seconds

Work wall ball: 25 ? thrusters: 45 reps at 1/2 BW sandbag carry: 1 mile w/ 1/2 x BW sandbag carry: 1 mile w/ 3/4 x BW
800 m run: 4:20 minutes ? 800 m run: 3:20 min ? 800 m run: 2:50 min 800 m run: 2:20 min

Speed 500 m row: women 2:20, men 1:55 ? 500 m row: women 2:00, men 1:45 500 m row: women 1:50, men 1:32 500 m row: women 1:40, men 1:25

Hips vertical jump: 10 in ? vertical jump: 18 in vertical jump: 25 in vertical jump: 30 in

Push dips: 3 x dips: 20 ? dips: 30 on rings dips: 50 on rings

dip: 1 with 1/3 x BW dip: 1 with 3/4 x BW dip: 1 with 1 x BW

Pull pull ups: 3 x pull ups: 20 ? pull ups: 40 pull ups: 40 dead hang
pull up: 1 with 1/3 x BW ? pull up: 1 with 3/4 x BW pull up: 1 with 1 x BW
muscle up: 1 ? muscle up: 10 muscle up: 15

Core L-sit: 10 seconds x L-sit: 30 seconds ? L-sit: 1 minute L-sit: 1:30 minutes

Work 2 km row: women 9:50, men 8:10 ? 2 km row: women 8:50, men 7:30 women: 5k row, 21:00, men: 6k row, 21:45 5 km row for women, 6 km for men, in 20:00

Speed dumbbell snatch: 10/arm ? power snatch: 1/2 x BW snatch: 1 x BW snatch: 1 1/4 x BW

Work 1 mile run: 9 minutes ? 1 mile run: 7 minutes ? 1 mile run: 6 min 1 mile run: 5 min
Christine: 15 minutes ? Helen: 11:30 minutes Chelsea: 30 minutes Mary: 15 rounds in 20 minutes

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
Annie Double-unders
Sit-ups
Barbara 20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Chelsea 5 Pull-ups
10 Push-ups
15 Squats
Cindy 5 Pull-ups
10 Push-ups
15 Squats
Diane Deadlift 225 lbs
Handstand push-ups
Elizabeth Clean 135 lbs
Ring Dips
Eva Run 800 meters
2 pood KB swing, 30 reps
30 pullups
Fran Thruster 95 lbs
Pull-ups
Grace Clean and Jerk 135 lbs

Helen 400 meter run

1.5 pood Kettlebell swing x 21
Pull-ups 12 reps
Isabel Snatch 135 pounds

Jackie 1000 meter row

50 Thrusters @ 45 lbs
30 Pull-ups
Karen Wall-ball 150 shots

Kelly Run 400 meters

30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Linda Deadlift 1 1/2 BW
Bench BW
Clean 3/4 BW
Lynne Bodyweight bench press
Pullups
Mary 5 Handstand push-ups
10 1-legged squats
15 Pull-ups
Nancy 400 meter run
Overhead squat 95 lbs x 15
Nicole Run 400 meters
 Max rep Pull-ups

Others
CrossFit Total Back Squat
Shoulder Press
Dead Lift
Fight Gone Bad Wall ball shots 10' target @ 20lbs
Sumo High Pull Dead Lift @ 75 lbs
Box jump @ 20" box
Push Press @ 75 lbs
Row
Filthy 50 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
Nasty Girls 50 Squats
7 Muscle Ups
10 Hang Power Cleans @ 135 lbs

The Heroes
Badger 95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
Daniel 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
Jason 100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Josh 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
Joshie 40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
 40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
JT Handstand push-ups
Ring dips
Push-ups
Michael Run 800 meters
50 Back Extensions
50 Sit-ups
Murph 1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Nate 2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Randy 75# power snatch, 75 reps

Tommy V 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
This is a summary of the excellent information provided on Dave's site. I thoroughly recommend that you
by following the link below ...

http://www.crossfitseattle.com/athletic_skill.html

Level Level I
Description 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 o
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
 ttle for providing the CrossFit Community with the four levels of Fitness Standards
on 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
 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

t be completed within a calendar month to claim attainment of that level

ie full hang, full lockout, correct technique
r video evidence supplied
levels of Fitness Standards
at you visit CrossFit Seattle

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
 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

ment of that level

 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