Level I
Well-rounded Beginner
Squats: 50 free squats
Deadlift: 3/4 x bodyweight
Vertical Jump: 10 inches
Push-ups: Men: 10 , Women: 5
Military Press: 1/4 x bodyweight
Dips: Men: 10, Women: 5
Static Hang: 30 seconds
High Pull: 1/2 x bodyweight
Pull-ups: Men: 10, Women: 1
Sit- ups: 30
Knees to Chest: 10 sitting
L-sit: 10 seconds
Kettlebell Swings: Men: 35, Women: 25
Wall Ball: Men: 25, Women: 20
800-meter Run: 4:20 minutes
2000-meter Row: Women 9:50, Men 8:10
1-mile run: 9 minutes
400-meter run: 2:04 minutes
500-meter Row: Men 1:55, Women 2:20
Medicine Ball Cleans: 10
WOD - Christine - Completed in under 15 minutes
3 Rounds for time:
- 500 m row
- 12 deadlifts (1/2 bodyweight)
- 21 box jumps
Level II
Intermediate Athlete
Squats: 100 free squats
Squat: 1 x bodyweight
Deadlift: 1 1/4 x bodyweight
Vertical Jump: 18 inches
Push-ups: Men: 30 strict, Women: 10 strict
Bench Press: Men: 1 x bw, Women: 3/4 x bw
Military Press: Men: 0.5 x bw, Women: 0.4 x bw
Handstand Hold: 1 minute
Dips: Men: 15 on rings, Women: 1 on rings
Dip: Men: 1 with 1/3 x bw, Women: 10 reps
Rope Climb: 15-foot climb, 1 trip
Power Clean: 3/4 x bodyweight
Pull-ups: Men: 20, Women: 10
Pull-up: Men: 1 with 1/3 x bw, Women: 1 with 1/5 x bw
Muscle-up: 1 (Men-only)
V-ups: 30
Hanging Knees to Elbows: 15
L-sit: 30 seconds
Kettlebell Snatch: 30 each arm - Men 24kg Women 16kg
Thrusters: 45 reps at 1/2 x bodyweight in 90 sec.
800-meter Run: 3:20 minutes
2000-meter Row: Men 7:30, Women 8:50
1-mile run: 7 minutes
400-meter run: 1:34 minutes
500-meter Row: Men 1:45, Women 2:00
Power Snatch: 1/2 x bodyweight
WOD - Helen - Completed in under 11:30 minutes (Men), 15:00 (Women)
3 rounds for time:
- 400 meter run
- 21 kb swings (24kg Men, 16 kg Women)
- 12 pull-ups
The above is an adaptation of Dave Werner's "Skill Level Training Evaluations", CrossFit Seattle.
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