WOD - 04/23/2021

12th State CrossFit – CrossFit

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Metcon (No Measure)

1 Min Pigeon Stretch (EL)

1 Min Banded Hamstring Stretch (EL)

2 Min Double Chest Stretch

1 Min Couch Stretch (EL)

1 Min Forearm Smash (EA)


Front Squat (E2MOM x 5 )

5 Reps

@ 60%, 62.5%, 65%, 67.5%, 70%

Back Squat (E2MOM x 5)

5 Reps

@ 60%, 62.5%, 65%, 67.5%, 70%


Metcon (6 Rounds for reps)

2 Min 10m Shuttle

2 Min Step Ups

1 Min 10m Shuttle

1 Min Step Ups

2 Min Slam Balls

2 Min Cal Row

1 Min Slam Balls

1 Min Cal Row

2 Min Air Squats

2 Min Cal Bike

1 Min Air Squats

1 Min Cal Bike

* Record the number of reps for each exercise



100 Pull Ups (Time)

For Time


75 Pull Ups (Time)

For Time


50 Pull ups for time (Time)

50 Pull ups for time

Ounces of Water (yesterday)

Ounces of water (AMRAP – Reps)

Record your total from yesterday!

Goal: 60-80 oz per day

Replacing your favorite sugary beverage with water is one of the easiest ways to decrease inflammation, prevent unwanted weight gain, and stave off chronic disease. Make this one small change to put yourself on a healthier path this month!

**Note: It is actually possible to drink too much water. Rapid excessive consumption can lead to low sodium levels which can be harmful. 60-80 oz per day is a good target range.