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January 10, 2011


Level 1 (advanced) 5 rounds: 20 pull ups, 30 push ups, 40 sit ups, 50 squats

Level 2 (intermediate) 5 rounds: 10 jumping pull ups, 20 push ups, 25 sit ups, 35 squats

Level 3 (beginner): 4 rounds: 10 jumping pull ups, 15 push ups, 20 sit ups, 30 squats

What is Level 1, 2 & 3?CrossFit Alexandria’s approach to scaling workouts is by offering Level 1, 2 & 3 WODS. Intensity is the key to results and the so-called secret behind our workouts. Whether you are a beginner or an accomplished athlete, the component that will remain the same in your workout is intensity relative to your ability. What will vary is the load. The relative intensity level is held constant for all athletes by defining workouts as Level 1, 2 and 3. The WOD as required is developed for the top athletes at CrossFit – these athletes will perform the Level 1 WOD (yes Brad, you are Level 1). All athletes will get the same benefits from the WOD rather doing Level 1, 2 or 3. We are not changing the function of the workout – only the load (amount of weight and intensity). The Olympic athlete has the same functional needs as the beginner – the only thing that varies is the load.

Say a level 1 athlete knocks out 20 pull ups in 30 seconds. This feat requires a high level of intensity. A level 3 athlete may have the ability to do 20 pull ups but it takes them 5 minutes to complete. Taking 5 minutes to complete 20 pull ups removes the single most important factor to achieving results which is INTENSITY! Therefore, the Level 3 WOD may be to complete 10 jumping pull ups in an effort to maintain a high intensity level.

At CrossFit Alexandria, no one has ever and very few will ever enter the gym as a Level 1 athlete. So don’t worry about being a beginner. Every member at CF Alex started somewhere. 95% of the members had never done a CrossFit WOD.

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