12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (4 Rounds for time) E6Min x 4 500 M Row or 1k Bike 9 Hang Snatch 7 OHS 5 Squat Snatch Climbing if possible Record weight in comments S/F Power Hang, Power Snatch Home WOD Metcon (4 Rounds for time) E6Min x 4 30 KB…
August 5
08/06/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 1 Mile Run 90 Step Ups 80 Sit Ups 70 Double Unders 60 DB Snatches 50 Cal Machine 40 MB Cleans 30 Burpees 20 Push Ups 10 DB OH Walking Lunges Each Leg 40 Min Cap Home WOD Metcon (Time) 100 Walking Lunges Each…
August 4
08/05/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Weight) EMOM 20 Min 1. 15/12 Cal Machine Min 2. 1 Round Macho Man Macho Man = 3 Power Cleans + 3 Front Squats + 3 Push Jerks C. 185/135 S. 135/95, 12/10 Cals F. 115/75, 10/8 Cals Home WOD Metcon (10 Rounds for reps)…
August 3
08/04/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (6 Rounds for reps) EMOM 24 1. 15 – 10 Burpees 2. 30 Air Squats 3. 45s. Plank 4. 60 Double Unders S. 45 Double Unders, F. 90 Single Unders Home WOD Metcon (6 Rounds for reps) EMOM 24 1. 15 – 10 Burpees 2….
August 2
08/03/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time 10 Box HSPU 20 Deadlifts 40 Box Jumps 60 Sit Ups 80/60 Cal Machine 60 Sit Ups 40 Box Jumps 20 Deadlifts 10 Box HSPU C. 225/155, Toes on Box S. 185/135, Knees on Box F. 135/95, HR Push Ups or Z…
July 30
07/31/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon 3 position Snatch (E90s: 6 Sets : Climbing ) High Hang Snatch + Mid Hang Snatch + SnatchC. Squat S/F. Power Metcon (Time) 6 Rounds 12/10 Cal Machine 12 Sumo Deadlift High Pull 24 Air Squats C/S. 75/55 F. 65/45 Home WOD Metcon (3 Rounds for…
July 28
07/29/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Thruster (6 x 2 : Climbing ) E90s x 6 Metcon (Time) 15/12/9/6/3 Hang Clusters Box Jump Overs C. 115/75 S. 95/65 F. 75/55 Home WOD Metcon (3 Rounds for reps) E90s x 6 1. 60s Max Cossack Squats 2. 60s Max Prone Plank Hand Slides…
July 27
07/28/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time 100 Sit Ups 100/80 Cal Machine 25 Burpees 50 Single DB Step Ups 50 DB Hang Clean and Jerks 25 Burpees Home WOD Metcon (Time) For Time 100 Sit Ups 100 Hip Bridges 25 Burpees 50 Single DB Step Ups 50 DB…
July 26
07/27/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Barbell Floor Press (6 x 6 ) E90s x 6 Metcon (5 Rounds for weight) Metcon E3MOM x 5 5 Push Press (Climb) 20 Pistols 10 Deadlifts 40 DU S. Pistol Scales, 30 Double Unders F. 30 Reverse Lunges, 80 Singles Home WOD Metcon (3 Rounds…