CrossFit Level 3 Study Guide: Complete Exam
Prep
1. "Isabel" Snatch 135 pounds, 30 reps for time
2. "Jackie" For time:
Row 1,000 meters
Thruster 45 pounds, 50 reps
30 Pull-ups
Not everyone has a rower, but "Jackie" is
reason enough to buy one. A second round
at 500/25/15 and a third at 250/15/10 make
for a perfect workout
3. "Karen" Wall-ball 150 shots
Simple and elegant, "Karen", has the ettect of
three girls. Mike Weaver's 4:52 is the
mark to beat. The target is at ten feet, the
ball is 20 pounds, and each shot requires
a full squat.
4. "Linda" 10-9-8-7-6-5-4-3-2- and 1 rep rounds for
time of:
Clean ¾ bodyweight
Bench bodyweight
Deadlift 1 ½
bodyweight
This workout first appeared July 5th, 2003.
More than a year later, September 23, 2004,
Steve M., Rutman, Steve S., Ross Hunt,
Barry Cooper, and Scott Kustes ottered it
as the toughest WOD
to date. Mr. Kustes referred to this workout as
, CrossFit Level 3 Study Guide: Complete Exam
Prep
"Three Bars of Death"
5. "Mary"
, CrossFit Level 3 Study Guide: Complete Exam
Prep
Complete as many rounds in 20 minutes as you
can of:
5 Handstand push-ups
10 1-legged squats, alternating legs
15 Pull-ups
"Chelsea" (Pull-up, push-up, squat 5/10/15) proved
that a powerful cardiorespiratory stimulus could
be generated through simple calisthenic workouts.
"Mary", shows how tough calisthenic workouts
can be. First seen October 30th, 2004, the
time to beat is Dr. Todd Hockenbury's blistering
12 and 2/3 rounds. (This West Point
gymnast and Orthopedic Surgeon can be
counted on to keep the bar high.)
6. "Nancy" Five rounds for time of:
Run 400 meters
Overhead squat 95 pounds, 15 reps
Finesse and control at high heart rate is critical.
"Nancy" demands it.
7. "Angie" 100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
8. "Barbara" 5 rounds for time
3 min rest between rounds
, CrossFit Level 3 Study Guide: Complete Exam
Prep
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
9. "Chelsea" Every minute on the minute for 30 minutes
5 Pull-ups
10 Push-ups
15 Squats
10. "Diane" 21-15-9 reps
Deadlift 225 lbs
Handstand push-ups
11. "Elizabeth" 21-15-9 reps
Clean 135
lbs Ring
Dips
12. "Fran" 21-15-9
Thruster 95
lbs Pull-ups
13. "Helen" 3 rounds fortime:
Prep
1. "Isabel" Snatch 135 pounds, 30 reps for time
2. "Jackie" For time:
Row 1,000 meters
Thruster 45 pounds, 50 reps
30 Pull-ups
Not everyone has a rower, but "Jackie" is
reason enough to buy one. A second round
at 500/25/15 and a third at 250/15/10 make
for a perfect workout
3. "Karen" Wall-ball 150 shots
Simple and elegant, "Karen", has the ettect of
three girls. Mike Weaver's 4:52 is the
mark to beat. The target is at ten feet, the
ball is 20 pounds, and each shot requires
a full squat.
4. "Linda" 10-9-8-7-6-5-4-3-2- and 1 rep rounds for
time of:
Clean ¾ bodyweight
Bench bodyweight
Deadlift 1 ½
bodyweight
This workout first appeared July 5th, 2003.
More than a year later, September 23, 2004,
Steve M., Rutman, Steve S., Ross Hunt,
Barry Cooper, and Scott Kustes ottered it
as the toughest WOD
to date. Mr. Kustes referred to this workout as
, CrossFit Level 3 Study Guide: Complete Exam
Prep
"Three Bars of Death"
5. "Mary"
, CrossFit Level 3 Study Guide: Complete Exam
Prep
Complete as many rounds in 20 minutes as you
can of:
5 Handstand push-ups
10 1-legged squats, alternating legs
15 Pull-ups
"Chelsea" (Pull-up, push-up, squat 5/10/15) proved
that a powerful cardiorespiratory stimulus could
be generated through simple calisthenic workouts.
"Mary", shows how tough calisthenic workouts
can be. First seen October 30th, 2004, the
time to beat is Dr. Todd Hockenbury's blistering
12 and 2/3 rounds. (This West Point
gymnast and Orthopedic Surgeon can be
counted on to keep the bar high.)
6. "Nancy" Five rounds for time of:
Run 400 meters
Overhead squat 95 pounds, 15 reps
Finesse and control at high heart rate is critical.
"Nancy" demands it.
7. "Angie" 100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
8. "Barbara" 5 rounds for time
3 min rest between rounds
, CrossFit Level 3 Study Guide: Complete Exam
Prep
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
9. "Chelsea" Every minute on the minute for 30 minutes
5 Pull-ups
10 Push-ups
15 Squats
10. "Diane" 21-15-9 reps
Deadlift 225 lbs
Handstand push-ups
11. "Elizabeth" 21-15-9 reps
Clean 135
lbs Ring
Dips
12. "Fran" 21-15-9
Thruster 95
lbs Pull-ups
13. "Helen" 3 rounds fortime:
