12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 24 500M Row 400m Run 30 Lunges 20 Push Ups 10 Strict Pull Ups Home WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20 400m Run or 90 Jumping Jacks 20 Push ups 40 Box Step Ups 20 V-Ups
November 3
11/04/2020
12th State CrossFit – CrossFit View Public Whiteboard COMP/SPORT Thruster + Gymnastics EMOM 12 Min 1. 7 Thrusters Min 2. TTB Comp: 12-14 Reps Sport: 8-10 Reps Thruster (7 Reps Across) Toes-To-Bar (Comp: 12- 14 Reps Sport: 8 – 10 Reps ) Fitness Metcon (AMRAP – Reps) E2MOM x 6 Alt 10 – 15 Cal…
November 2
11/03/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Comp 10 Rounds 16/14 Cal Machine 8 C2B Pull Up Hang Clean 5-5/4-4/3-3/2-2/1-1 Change Weights after every 2 Rounds C 135/95, 155/105, 185/135, 205/145, 225/155 Sport 10 Rounds 14/12 Cal Machine 8 Pull Up Hang Power Cleans 5-5/4-4/3-3/2-2/1-1 Change Weights after every 2 Rounds…
October 27
10/28/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (2 Rounds for reps) AMRAP 25 Death By Clean and Jerk upon failing 200m Run 5 Power Cleans 10 Burpees * Round 1 Is number of you get in death by * Round 2 is number you get in AMRAP C. 155/105 S. 135/85 F….
October 26
10/27/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (4 Rounds for reps) EMOM 24 1.10 – 15 Cal Machine 2. 20 Sit Ups 3. 10 – 15 Cal Machine 4. 15 Box Jumps or Step Ups *Record the number you held for each exercise* Home WOD Metcon (4 Rounds for reps) EMOM 24…
October 23
10/24/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) With a Partner Buy In: 1k Row or 2K Bike 10 rounds ABA Style 6 Burpee Box Jump Overs 12 Hang Ppower Snatch 6 Burpee Box Jump Overs Cash Out: 200 Sit Ups C. 95/65 S. 75/55 F. 65/45 Metcon (Time) Solo 1k Row…
October 20
10/21/2020
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press + Push Jerk (Work to Heavy Double ) 1 Push Press + 1 Push Jerk Fitness Metcon (4 Rounds for reps) EMOM 12 1. 2 – 4 Wall Walks 2. 10 – 15 Cal Machine 3. 20 – 30 Lateral Supported Bench Hops Metcon…
October 19
10/20/2020
12th State CrossFit – CrossFit View Public Whiteboard Gymnastics Handstand Push-ups (EMOM 8 ) Comp 1. 5 – 10 Strict HSPU 2. 16 Pistols Sport 1. 5 – 10 Kipping HSPU 2. 16 Pistol Scales Fitness 1. 5 – 10 Box HSPU or 10 Z- Press 2. 16 Pistol Scales Metcon Metcon (3 Rounds for…