CrossFit Maximus
ATHLETIC LEVELS
Must Attain 75% Competence in a Green Blue
Certain Level to Achieve It (Healthy Beginner) (Intermediate)
RUNNING
400 M 1:40 1:20
800 M 4:00 3:15
One Mile 8:30 7:15
5K 29 25
ROWING
500 M 1:55 1:45
1,000 M 4:30 4:00
2,000 M 8:15 7:35
5K 23 21
BODYWEIGHT/GYMNASTICS
Push-Ups 10 25
Handstand Pushups (HSPU's) 1:00 Hold 1
Squats 30 75
Tabbata Squats 10
Pull-Ups 1 10
Dips 1 10
Abs 15 V Sit-ups 20 KTE's
L-Sit 5 Seconds 15 Seconds
Vertical Jump 12 18
Muscle-Ups 1
WEIGHTLIFTING
Press .4X Body Weight .6X BodyWeight
Deadlift .75X BodyWeight 1.5X BodyWeight
Clean 10 Med Ball Cleans .75X BodyWeight
Bench Press .75X Body Weight 1X BodyWeight
Squat .75X Body Weight 1X BodyWeight
WOD's
Helen
(3 Rounds-400 M Run, 12 KB Swings, 12 PU's) 17 13
Fran (95 lb Thrusters, Pullups) 21-15-9 11 8
Cindy
(5 Pull-ups, 10 Push-Ups, 15 Squats) 12 17
Grace (Clean and Jerk 135 lbs, 30 reps) 8 6
Angie
(100 each: PU's, Pushup's, Situps, Squats) 22 18
Annie (50-40-30-20-10 DU's, Sit-ups) 13 10
Diane
21-15-9 (Deadlift 225 LBS, HS Push-Ups) 12 9
Jackie
(Row 1K/50 45lb BB thrusters / 30 Pullups) 14 11
Karen (150 WallBalls) 15 11
FGB 175 250
Murph 50 42
Filthy 50 40 32
3 X 400 M, 15 Box (24), 15 WB's (20) 14 10:30
10 Rounds for Time
15 Deadlift 135/85, 15 Pushups 20 15
Overhead Squat 95 LB x 100 reps 15 11
Push Press 95 LB x 100 reps 14 10
Black Double Black
(Advanced) (Elite) CF Games Champion
1:07 1:00 :55
2:45 2:25 2:10
6:15 5:30 5:00
21:30 19 17:30
1:35 1:27 1:20
3:40 3:15 2:55
7:05 6:45 6:25
19:30 18:30 17:30
50 75 100
5 15 25
125 175 250
15 20 25
20 C-B 20 Dead Hang 40 Dead Hang
25, or 5 on Rings 20 on Rings 40 on Rings
30 KTE's 30 T2B 50 T2B
45 Seconds 1:30 2:30
24 30 36
5 10 15
.8X BodyWeight 1X BodyWeight 1.25X BodyWeight
2X BodyWeight 2.5X BodyWeight 3X BodyWeight
1X BodyWeight 1.5X BodyWeight 1.75X BodyWeight
1.25X BodyWeight 1.5X BodyWeight 2X BodyWeight
1.25 X BodyWeight 1.5X Bodyweight 2x Bodyweight
10 8 7
6 4 2:30
22 27 32
4:30 3 2
15 12:30 10:30
8 6:30 5
6 4:30 3
8:30 7 5:30
8 6 4:30
325 375 425
35 30 25
25 21 17
8:30 7:30 6:30
12 10 9
8 6:30 5
7 5 3:30
CrossFit Maximus
ATHLETIC LEVELS
Must Attain 80% Competence in a Green Blue
Certain Level to Achieve It (Healthy Beginner) (Intermediate)
RUNNING
400 M 1:50 1:30
800 M 4:15 3:30
One Mile 9 8
5K 30 26
ROWING
500 M 2:10 1:55
1,000 M 4:45 4:15
2,000 M 10:00 9:00
5K 30 26
BODYWEIGHT FOCUS
Push-Ups 5 20
Squats 25 75
Tabbata Squats 10
Pull-Ups 1 7
Dips 1 7
Abs 15 V Sit-ups 30 V Sit-Ups
L-Sit 5 Seconds 20 Seconds
Vertical Jump 12 18
Muscle-Ups 1
WEIGHTLIFTING
Press .25X Body Weight .4X BodyWeight
Deadlift .75X BodyWeight 1.5X BodyWeight
Clean 10 Med Ball Cleans .75X BodyWeight
Bench Press .5X Body Weight 1X BodyWeight
Squats .5X Body Weight 1X BodyWeight
WOD's
Fran (65 lb Thrusters, Pullups) 21-15-9 12 9:30
Cindy
(5 Pull-ups, 10 Push-Ups, 15 Squats) 10 15
Annie
(50-40-30-20-10 DU's, Sit-ups) 14 11
Jackie
(Row 1K / 50 33lb BB thrusters / 30 Pullups) 15 12
Diane
21-15-9 (Deadlift 145 LBS, HS Push-Ups) 13 10
Helen
(3 Rounds-400 M Run, 12 KB Swings, 12 PU's) 18 15
Grace (Clean and Jerk 95 lbs, 30 reps) 15 11
Angie
(100 each: PU's, Pushup's, Situps, Squats) 24 20
Filthy 50 45 37
FGB 150 225
Murph 50 40
3 X 400 M, 15 Box (18), 15 WB's (12) 15:00 11:30
10 Rounds for Time
15 Deadlift 135/85, 15 Pushups 22 18
Overhead Squat 65 LB x 100 reps 13 10
Push Press 65 LB x 100 reps 14 11
Thrusters 65 LB x 100 reps 20 16
Black Double Black
(Advanced) (Elite) CF Games Champion
1:15 1:05 :58
3:00 2:40 2:20
7 6 5:15
22:30 20 18
1:45 1:35 1:27
3:45 3:25 3:10
8:15 7:30 7:00
23 21 19:00
40 70 100
125 175 250
15 20 25
15 20 C>B 30 C>B
20 25 on Rings 40 on Rings
25 KTE's 40 KTE's 75 KTE's
45 Seconds 1:30 2:00
25 30 34
3 7 10
.6X BodyWeight .8X BodyWeight 1X BodyWeight
2X BodyWeight 2.5X BodyWeight 3X BodyWeight
1X BodyWeight 1.5X BodyWeight 1.75X BodyWeight
1.25X BodyWeight 1.5X BodyWeight 2X BodyWeight
1.25X BodyWeight 1.5X BodyWeight 2X BodyWeight
7:30 5:30 4
20 24 28
8:30 6:30 5
10 8 7
7:30 5:30 4
12 9:30 7:30
8 5 3
16 13 11
30 25 21
275 325 375
35 30 25
10:00 8:30 7:15
15 13 11
8 7 6
9 7 5
13 10 7:30
CrossFit Maximus
ATHLETIC LEVELS
Must Attain 80% Competence in a Green
Certain Level to Achieve It (Healthy Beginner)
RUNNING
400 M 1:50
800 M 4:30
One Mile 9:15
5K 32
ROWING
500 M 2:15
1,000 M 4:45
2,000 M 10
6K 33
BODYWEIGHT FOCUS
Push-Ups 10
Handstand Pushups (HSPU's) 30 Second Hold
Squats 20
Tabbata Squats
Pull-Ups
Dips
Abs 10 V Sit-ups
L-Sit
Vertical Jump 10
Muscle-Ups
WEIGHTLIFTING
Press .4X Body Weight
Deadlift .75X BodyWeight
Clean 10 Med Ball Cleans
Bench Press .6X Body Weight
Squats .6X Body Weight
WOD's
FGB 175
Fran 20:00
Cindy 10
Helen 20
Filthy 50 50
Grace 17
Diane 17
Murph 60
3 X 400 M, 15 Box (24), 15 WB's (20) 17:00
10 Rounds for Time
15 Deadlift 135/85, 15 Pushups 20
Overhead Squat 95/65 LB x 100 reps 17
Push Press 95/65 LB x 100 reps 20
Thrusters 95/65 LB x 100 reps 23
Blue Black Double Black
(Intermediate) (Advanced) (Elite)
1:30 1:17 1:07
3:45 3:05 2:40
8:15 7:15 5:59
28 24 20
1:55 1:40 1:30
4:15 3:45 3:15
9 8 7:00
29 26 23:00
25 50 75
60 Second Hold 3 10
40 75 125
10 15 20
1 10 25
1 10 25
25 V Sit-ups 25 KTE's 50 KTE's
10 Seconds 45 Seconds 1:30
15 20 25
1 5 10
.6X BodyWeight .8X BodyWeight 1X BodyWeight
1.25X BodyWeight 1.5X BodyWeight 2X BodyWeight
.6X BodyWeight 1X BodyWeight 1.25X BodyWeight
.8X BodyWeight 1X BodyWeight 1.25X BodyWeight
.8X BodyWeight 1X BodyWeight 1.25X BodyWeight
225 275 325
15:00 10:00 6:00
15 20 24
17 14 11
42 35 28
12 9 6
12 9 6
47 37 30
13:00 10:30 9:00
17 14 12
13 9 7
15 11 9
18 13 10