WODs

May 26

05/27/2022

12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 10 Prone Banded Pass Throughs 5 Prone Swimmers 5 Jefferson Curls(Light) Into: 1:30 Banded Internal/External Hip Mob. 1:30 Banded Childs Pose 1:30 Banded Frog Stretch 2:00 Banded Lat Stretch COMP/SPORT 28 Min Running Clock Snatch (Build to a Heavy Single ) 8 Minutes to…

May 25

05/26/2022

12th State CrossFit – CrossFit View Public Whiteboard Mobility 2:00 Legs on Wall 2:00 Wall Split 1:00 Down Dog Calf March 2:00 Banded Frog Stretch 1:30 Banded Internal/External Hip Mob. 2:00 Banded Lat Stretch Metcon Metcon (Time) For Time: 4 Rounds 400m Run 20 Pull ups 40 Push Ups 60 Air Squats * If you…

May 24

05/25/2022

12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 10 SL Calf Raise 15 Tibialis Raise 5 Jefferson Curl(Light) Into: 1:30 Calf Smash/Foam Roll 1:00 Pigeon Stretch 1:00 Quad Smash/Foam Roll 2:00 Banded Lat Stretch COMP/SPORT Back Squat (E3MOM x 5) 3@ 85%, 3 @ 87.5%, 2@ 90%, 2 @ 90+, % 1…

May 23

05/24/2022

12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 6 Prone Swimmers 15 KB Pull Overs Into: 1:30 Wrist Stretch 2:00 Double Chest Stretch 2:00 Couch Stretch 1:30 Flow Between Seal and Down Dog COMP/SPORT Handstand Walk (EMOM 8 ) Comp: 20 – 40 Ft Handstand Walk Sport: Handstand Walk Practice Fitness Metcon…

May 22

05/23/2022

12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 10 Liu Raises + 8 Ys + 6 Row+W+Press 10 Table Tops Into: 1:30 Weighted Ankle Mob. 1:30 Frog Stretch 1:00 Banded Internal Shoulder Mob. 2:00 Banded Double Lat Stretch COMP/SPORT Snatch Complex (E90s x 8 ) 1 Snatch Pull + 1 Yo Yo…

May 19

05/20/2022

12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 15 KB Pull Overs on Bench 15 Front Rack Openers on Bench Into: 1:00 Banded Internal Shoulder Mob. 2:00 Banded Lat Stretch 1:00 Seal Stretch 1:30 Childs Pose 1:30 Frog Stretch COMP/SPORT 28 Minute Running Clock Clean and Jerk (Build to a Heavy Single…

May 18

05/19/2022

12th State CrossFit – CrossFit View Public Whiteboard Mobility 2:00 Legs on Wall 2:00 Wall Split 1:00 Straight Leg Calf Stretch 1:00 Bent Leg Calf Stretch 1:00 Internal Shoulder Mob. 2:00 Double Chest Stretch Metcon Metcon (5 Rounds for time) E5MOM x 6 400m Run 10 Pull Ups 20 Push Ups 30 Air Squats If…

May 17

05/18/2022

12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 10 SL Elevated Heel Calf Raise (EL) 20 Tib Raises 5 Jefferson Curl (Only Bodyweight) Into: 1:30 Banded Internal/External Hip Opener 1:30 Banded Samson Stretch 2:00 Banded Lat Stretch 1:30 Banded Rhomboid Stretch COMP/SPORT Front Squat (E3MOM x 5 ) Front Squat E3MOM x…

May 16

05/17/2022

12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 10 Table Tops 20 T-Spine Ext Over Foam Roller Into: 1:00 Banded Internal Shoulder Mob. 1:30 Standing Banded Lat Stretch 1:30 Banded Samson Stretch 2:00 Banded Frog Stretch COMP/SPORT Muscle-ups (EMOM 8 ) Comp: 3 – 5 Ring Muscle Ups Sport: 2 – 5…

May 15

05/16/2022

12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 20 Tib Raises 10 SL Elevated Calf Raises (EL) 15 KB Pull Overs on Bench Into: 1:00 Front Rack Opener 2:00 Couch Stretch 2:00 Childs Pose 2:00 Double Chest Stretch COMP/SPORT Clean Complex (E90s x 8 ) E90s x 8 Clean Technique 1 Clean…