12th State CrossFit – CrossFit View Public Whiteboard Gymnastics Chest-To-Bar Pull-ups (4 x 5- 15 Reps ) Comp EMOM 8: Min 1. 10 – 15 C2B Pull Ups Min 2. 30s HS Hold (Free Standing or on Wall) Sport EMOM 8: Min1. 5 – 10 C2B Reps Min 2. 30s HS Hold on Wall or…
October 4
10/05/2020
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (E2MOM x 6 ) 6 Reps C. @ 65 – 75% 1 RM S. Moderate Weight * Look back at week one and add weight Fitness Metcon (Weight) E2MOM x 6 Alt (3 Each) 1. 10 Double KB Split Squats Each Leg (Both Feet…
October 2
10/03/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Angry Annie (Time) Angry Annie 50,40,30,20,10 Double Unders Sit Ups 5,4,3,2,1 Cleans (245/165) Sport: 185/125 Fitness: 135/95Rest 7 Min 1000m Row (Time) Max Effort 1000m Row Home WOD Metcon (Time) Angry Annie 50,40,30,20,10 Double Unders Sit Ups 5,4,3,2,1 KB/DB Hang Clean and Jerks Each Arm
October 1
10/02/2020
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (E2MOM x 6 ) 4 Reps C. @ 70 – 80% 1RM Front Squat S. Moderate – Heavy Fitness Metcon (Weight) E2MOM x 6 1. 8 Double DB Step Up Each Leg 2. 16 Hamstring Curls with Sliders * Record the weight you use…
September 30
10/01/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 50,40,30,20,10 Calorie Machine 400m Run after each set Home WOD Metcon (Time) For Time 40,30, 20, 10 Burpees 400m Run or 90 Single Unders after each Set
September 29
09/30/2020
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (E2MOM x 6) 4 Reps C. @ 70 – 80% 1 RM Push Press S. Heavy Weight Fitness Metcon (Weight) E2MOM x 6 Alt 1. 10 Alternating ZPress: Both Hands In Air Alternate at Top 2. 20 Band Pull Aparts: 2 Second Return Metcon…
September 28
09/29/2020
12th State CrossFit – CrossFit View Public Whiteboard Gymnastics Pull-ups (8 – 15 Reps x 4 ) C. EMOM 8 MIn 1. 10 – 15 Pull Up Min 2. 30 Hollow Rocks S.EMOM x 8 MIn 1. 8 – 12 Pull Up Min 2. 20 Hollow Rocks F. EMOM x 8 MIn 1. 5 –…
September 27
09/28/2020
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (E2MOM x 6 ) 4 Reps C. @ 70 -80% 1RM Back Squat S. Heavy Fitness Metcon (2 Rounds for weight) E2MOM x 6 1.10 EL DB Front Foot Elevated Reverse Lunge 2. 20 Glute Bridge (Back on Box) (DB on Hips) Metcon Metcon…