12th State CrossFit – CrossFit Walk or Run 5K View Public Whiteboard
October 16
10/17/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) With a Partner For Time 50 Burpees 50 TTB 50 Hang Clean 50 TTB 50 Burpees ** One Partner runs 200 while the other works on the chipper C. (165/115) S. (135/85) F. (115/75) Metcon (Time) Solo For Time * 25 Burpees * 25…
October 15
10/16/2020
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (E2MOM x 6 ) 3 Reps C. @ 75- 85% 1 RM S. Heavy Coach will split you us in to two lifting groups. Group 1 will start on the 0 and Group 2 will start on the 1. Fitness Metcon (Weight) E2MOM x…
October 13
10/14/2020
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press + Push Jerk (E2MOM x 6 ) 2 Push Press + 2 Push Jerks C. @ 75 -85% 1RM Push Press S. Heavy * Coach will split you up in two groups. Group 1 will go on the 0 and Group 2 will go…
October 12
10/13/2020
12th State CrossFit – CrossFit View Public Whiteboard Gymnastics Handstand Push-ups (5 – 10 HSPU ) EMOM 8 1. 5 – 10 HSPU 2. 50 Double Unders C. Strict S. Kipping F. Box or Z-Press Metcon Metcon (2 Rounds for reps) AMRAP 6 16 DB Snatch (8 Each Arm) 8 C2B Pull Ups Rest 2…
October 9
10/10/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) With a Partner For Time 1k Row or 2k Bike 100 Pull Ups 120 Sit Ups 140 Air Squats 120 Sit Ups 100 Push Ups 1k Row or 2k Bike Metcon (Time) Solo For Time 500m Row or 1k Bike 50 Pull Ups 60…
October 8
10/09/2020
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (E2MOM x 6 ) 6 Reps C. @ 65 – 75% 1RM S. Moderate to Heavy Weight Fitness Metcon (Weight) E2MOM x 6 Alt (3 Each) 1. 10 Tempo Double DB Front Rack Squats, 3,2,1,1 2. 15 Ham Curls on Rower + Revovery Row…
October 7
10/08/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (6 Rounds for reps) E4MOM x 6 1. 400m Run + Max Box Step Ups 2. 500m Row or 1k Bike + Max Sit Ups Home WOD Metcon (5 Rounds for reps) E5MOM x 5 400m Run or 90 Jumping Jacks 30 Step Ups 20…
October 6
10/07/2020
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press + Push Jerk (E2MOM x 6 ) 6 Reps 3 Push Press + 3 Push Jerk C. @ 65 – 75 Percent 1 RM Push Press S. @ Week one weight + 5/10lbs Fitness Metcon (Weight) E2MOM x 6 Alt (3 Each) 1. 10…