12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time 5K Row or 10K Bike E3MOM 6 Burpees 6 KB Swings 30 Min Cap Home WOD Metcon (3 Rounds for reps) AMRAP 8 6 Burpees 6 KB/DB Swings 12 KB/DB SA Step Ups Rest 2 AMRAP 8 12 V- Ups 12 Renegade…
August 18
08/19/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Snatch Complex (E90s x 8 ) 1 Power Snatch + 2 OHS Metcon (4 Rounds for reps) 3 Min on /1 Min Rest x 4 Round 1 and 3 15 MB Cleans 75 Double Unders Max Snatches Round 2 and 4 15 Snatches 75 Double Unders…
August 17
08/18/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time 50 Cal Machine 50 Sit Ups 25 Burpees 40/40/20 30/30/15 20/20/10 10/10/5 Home WOD Metcon (Time) For Time: 50 Reverse Lunges 50 Sit Ups 25 Burpees 40/40/20 30/30/15 20/20/10 10/10/5
August 16
08/17/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Clean Complex 1 Hang Clean + 1 Front Squats + 2 Push Jerks Metcon (AMRAP – Rounds and Reps) AMRAP 12 6 Sumo Deadlift High Pulls 12 HR Push Ups 6 Front Squats 12 box jumps (24/20) C. 115/80 S. 95/65 F. 75/55, Step Ups Home…
August 14
08/15/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Distance) PARTNER In a 25 Min Window 800m Weighted Run (Alt by 400s Carrying DB) 10 Rounds (ABA/BAB Style) 8 DB Step Ups 16 DB Hang Clean and Jerks (8EA) 8 Burpees Max Alternating 200m Runs Metcon (Distance) Solo In a 20 Min Window 600m…
August 13
08/14/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Hammer Time (Time) For Time 1 Round 750m Row or 1.5K Bike 30 Hang Cleans 2 Rounds 500m Row or 1K Bike 15 Push Jerks 3 Rounds 250m Row or 500 Bike 5 Clean and Jerks * Weights change when rounds change C. 135/155/185 95/105/135 S….
August 11
08/12/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Snatch Complex (E90s x 8 Climbing ) Power Snatch + Snatch Balance + OHS Metcon (4 Rounds for reps) AMRAP 3 Rest 1 x 4 Round 1&3 12 Burpee Box Jump Overs 12 Deadlifts Max Cal Row or Bike Round 2 & 4 12/10 Cal Bike…
August 10
08/11/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for time) E10Min x 3 1K Row or 2K Bike 20 MB Cleans 30 V- Ups 60 Double Unders or 120 Singles C. 30/20 S. 20/14 F. 16/12 Home WOD Metcon (3 Rounds for time) E10Min x 3 100 Step Ups 20 KB…
August 7
08/08/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) Ascending AMRAP 24 1 Back Squat 2 Burpees 3 Sit Ups 2 Back Squats 4 Burpees 6 Sit Ups 3/6/9 4/8/12 5/10/15 * E4MOM: 400m Run* Runs don’t count towards score Continue to increase Back Squats by 1, Burpees by 2 and…