12th State CrossFit – CrossFit View Public Whiteboard COMP/SPORT Thruster + Gymnastics EMOM 12 Min 1. 5 Thrusters Min 2. C2B Pull Up C. 10-12 S. 8 – 10 Thruster (5 Reps: Across) Chest-To-Bar Pull-ups (C. 10 – 12 Reps, S. 8 – 10 Reps ) Fitness Metcon (6 Rounds for reps) E2MOM x 6…
November 16
11/17/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for time) On a Running Clock 0 – 10 21 – 15 – 9 Power Cleans Cal Machine 10 – 15 50 TTB 15 – 25 9 – 15 – 21 Lateral Barbell Burpees Hang Cleans C. 135/95 S. 95/65, 35 TTB F….
November 13
11/14/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) Partner AMRAP 30 1.5 Mile Run Into Ascending AMRAP 2 Cal Machine 2 Hang Power Snatch (75/55) 4/4, 6/6, 8/8….. Complete as many rounds as possible with time remaining. One partner rests while other partner completes the work. Both must complete 2/2…
November 12
11/13/2020
12th State CrossFit – CrossFit View Public Whiteboard COMP/SPORT Deadlift (5×5 ) Climb to a Heavy Set of 5 Fitness Metcon (4 Rounds for reps) EMOM 12 1. 10 – 15 Cal Row 2. 15 Prone Plank Roll In 3. 12 Double KB Deadlift Metcon Metcon (3 Rounds for time) Comp: E5MOM x 3 400m…
November 11
11/12/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) AMRAP 25 1K Row / 2K Bike 100 Sit Ups 750m Row / 1.5K Bike 75 Double Unders 500m Row / 1K Bike 50 Box Step Ups 250m Row / 500m Bike 25 Air Squats Each 100m Counts as 1 rep for…
November 10
11/11/2020
12th State CrossFit – CrossFit View Public Whiteboard COMP/SPORT Thruster + Gymnastics EMOM 12 Min 1. 6 Thrusters : Across Min 2. Pull Ups C. 12 – 16 Reps S. 8 – 10 Reps Thruster (6 Reps: Across ) Pull-ups (Comp: 12 – 16 Reps, S: 8 – 10 Reps ) Fitness Metcon (6 Rounds…
November 9
11/10/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Photo Bomb (Time) For Time 40 Clean and Jerks (135/95) 120 Wall Balls (20/14) 240 Double Unders S. 115/75, 16/12 F. 75/55, 14/10 Partition as needed
November 8
11/09/2020
12th State CrossFit – CrossFit View Public Whiteboard Competition Snatch Complex (EMOM 10 ) 1 Low Hang Snatch + 1 OHS Pause 2s at Bottom of Squat Sport Metcon (Weight) Snatch Cycle/ Box Jump E2MOM x 5 6 Snatches 6 Box Jumps Fitness Metcon (Time) 10 Min to Complete 18-12-6 Cal Machine HR Push Ups…
November 6
11/07/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner Buy In: 100 Burpees (Split) Into 4 Rounds Each P1: Runs 400m P2: AMRAP 6 DB Hang Squat Cleans 12/10 Cal Machine Max Sit Ups Score = Time – Number of sit Ups Do the Math In the Comments C. 50/35 S. 35/25…