WODs

12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (E2MOM x 6 ) 5 Reps C. @ 65-70% 1RM Front Squat S. @ Moderate Weight Fitness Metcon (2 Rounds for weight) E2MOM x 6 (3 Rds Each) 1. 8 Weighted Posterior Step Downs Each Leg 2. 8 Weighted Single Leg Hip Bridges Each…

12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (E2MOM x 6 ) 5 Reps C. @ 65 – 70% 1 RM S. @ Moderate Weight Fitness Metcon (2 Rounds for weight) E2MOM x 6 (3 Rds Each) 1. 12 DB Push Press 2. 20 KB Gorilla Rows Metcon Metcon (Time) Comp 2…

12th State CrossFit – CrossFit View Public Whiteboard Gymnastics Toes-To-Bar (10 – 15 Reps x 4 ) C. EMOM 8 Min 1. 10 – 15 TTB Min 2. 10 – 15 Cal Machine S. EMOM 8 Min 1. 8 – 12 TtB Min 2. 8 – 12 Cal Machine F. EMOM 8 Min 1. 10…

12th State CrossFit – CrossFit Walk or Run 5k View Public Whiteboard

12th State CrossFit – CrossFit View Public Whiteboard Partner Workout Metcon (2 Rounds for reps) Partner @ 0 – 12 25 HSPU 50 Lateral Burpees Over Bar 100 Sit Ups 50 Pull Ups Max Bear Complex @ 12 – 24 50 Pistols 100 Box Jump Overs 50 TTB 25 Bear Complex Max Lateral Barbell Burpees…

12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (E2MOM x 6 ) 6 Reps C. @ 60 – 65% of 1RM S. Light to Moderate Weight Fitness Metcon (2 Rounds for reps) E2MOM x 6 Alt (3 Each) 1. 10 Tempo Goblet Squats, 3,2,1,1 2. 15 Ham Curls on Rower + Revovery…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 40 Burpees 80 Walking Lunges 80 Sit Ups 80/60 Cal Machine 80 Sit Ups 80 Walking Lunges 40 burpees Home WOD Metcon (Time) 80 Double Unders or 160 Singles 80 Walking Lunges 80 Sit Ups 40 Burpees 80 Sit Ups 80 Walking Lunges 80…

12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (E2MOM x 6 ) 6 Reps Comp:@ 60 – 65% 1 RM Sport: @ Light to Moderate Weight Fitness Metcon (2 Rounds for weight) E2MOM x 6 Alt (3 Each) 1. 12 DB Push Press 2. 12 Renegade Rows Each ArmRecord the Weight Used…

12th State CrossFit – CrossFit View Public Whiteboard Gymnastics Toes-To-Bar (10 – 15 Reps x 4 ) Comp /Sport EMOM 8 Min 1. 10 – 15 Reps Min 2. 50 Double Unders / 35 Double Unders Record only TTB Reps Fitness: Practice Kip and TTB Metcon Metcon (Time) 4 Rounds of 15 Wall Balls (20/14)…