12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner Buy In: 400m KB Carry (1KB) 5 Rounds Each P1 9 Burpees 12 Goblet Squats 15 KB Swings P2 Max Cal Machine Cash Out: 400m KB Carry (1KB) C. 55/35 S. 44/26 Score is time minus total calories Metcon (Time) Solo Buy In:…
December 3
12/04/2020
12th State CrossFit – CrossFit View Public Whiteboard COMP/SPORT Deadlift (E30s x 10 : 1 Rep ) C. @ 1 Rep @ 80% 1 RM S. Heavy + Fitness Metcon (4 Rounds for reps) EMOM 12 1. 10 – 15 Cal Machine 2. 10 – 15 Dead Stop KB Swings 3. 30 Hollow Rocks Metcon…
December 2
12/03/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 100 Double Unders 100 Reverse Lunges 100/80 Cal Machine 100 Sit Ups 50/40 Cal Machine 50 Reverse Lunges 50 Double Unders 50 Sit Ups E5MOM 400m Run Time Cap 30 Min * Start on Double Unders* * If you dont want to run do…
December 1
12/02/2020
12th State CrossFit – CrossFit View Public Whiteboard COMP/SPORT Thruster + Gymnastics EMOM 12 Min 1. 3 Thrusters: Across Min 2. C. 2 – 5 Ring Muscle Ups S. 8 – 12 Pull Ups Thruster (6 x 3: Across) Muscle-ups (6 x 2 – 5 Reps ) Pull-ups (6 x 8 -12 Reps ) Fitness…
November 30
12/01/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for time) Comp: @ 0 30 Cal Machine 20 DB Step Ups 10 Push Ups on DBs 10 Cal Machiine 20 DB Step Ups 30 Push Ups on DBs @ 12 60 TTB 60 HSPU @20 30 Cal Machine 20 DB Hang Squat…
November 29
11/30/2020
12th State CrossFit – CrossFit View Public Whiteboard Competition Snatch (EMOM 10: 1 Snatch ) Min 1. @ 60 MIn 6. @ 70 Min 2. @ 65 Min 7. @ 75 Min 3. @ 70 MIn 8. @ 80 MIn 4. @ 75 Min 9. @ 85 Min 5. @ 80 Min 10. @ 90…
November 26
11/27/2020
12th State CrossFit – CrossFit View Public Whiteboard COMP/SPORT Deadlift (E20s x 10 ) 1 Deadlift C. @75% 1 RM S. Heavy Fitness Metcon (4 Rounds for reps) EMOM 12 1. 10 – 15 Cal Machine 2. 30 – 40 Russian Twists 3. 20 Banded Good Morning Metcon Metcon (3 Rounds for time) Comp: E5MOM…
November 24
11/25/2020
12th State CrossFit – CrossFit View Public Whiteboard COMP/SPORT Thruster + Gymnastics EMOM 12 Min 1. 4 Thrusters Min 2. C. 4 – 6 Bar Muscle Ups S. 10 – 12 TTB Thruster (6 x 4 Thrusters: Across ) Bar Muscle-ups (Comp: 4 – 6 Reps ) Toes-To-Bar (S. 10 – 12 Reps ) Fitness…
November 20
11/21/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) With a Partner 100 Cal Machine 60 Push Press (95/65) 400m Run 50 Hang Squat Clean (115/75) 400m Run 40 Hang Clusters (135/95) 100 Cal Machine S. (75/55), (95/65), (115/75) F. (75/55) Across Metcon (Time) Solo 50 Cal Machine 30 Push Press (95/65) 400m…