WODs

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time 800M Run 40 Calorie Machine 30 MB Cleans 20 Hang Clean and Jerks 30 MB Cleans 40 calorie Machine 800M Run C. (155/105) S. (135/95) F (115/75) Home WOD Metcon (Time) For Time 400 M Run Or 90 Jumping Jacks 20 Burpees…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) AMRAP 20 1 Mile Run With Time Remaining AMRAP 10 HR Push Ups 10 Step Ups 10 V-Ups 20 HR Push Ups 20 Step Ups 20 V- Ups 30 HR Push Ups 30 Step Ups 30 V – Ups 40/40/40 50/50/50 Home WOD Metcon…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Thruster (5 x 3 ) E90s x 5 – 3 Reps Climbing Above Average (Time) For Time 30 Burpee 30 Thrusters 1k Row or 2K Bike 30 Thrusters 30 Burpees C. 115/80 S. 95/65 F. 75/55 Home WOD Metcon (3 Rounds for reps) E90s x 6…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 10 Kb Snatches (5 Each Arm) 20 Reverse Lunges 10 Kb Snatches (5 Each Arm) 30 Sit Ups 20 Reverse Lunges 10 Kb Snatches (5 Each Arm) 40 Cal Machine 30 Sit Ups 20 Reverse Lunges 10 Kb Snatches (5 Each Arm)…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Barbell Floor Press (E90s x 5 ) 8 Reps Metcon (Time) 5 Rounds 250 M Row or 500m Bike 7 Back Squats 14 Box Jump Overs C. 155/105 S. 135/95 F. 95/65 ** Take bar from the ground ** Home WOD Metcon (3 Rounds for reps)…

12th State CrossFit – CrossFit View Public Whiteboard Metcon () Power Clean (8 x 1 ) EMOM x 8 : 1 Power Clean Climbing Metcon (Time) For Time 50 Lateral Burpees Over Bar 100/80 Cal Machine EMOM: 1 Clean @ 70% of final weight * Start with 1 Clean* Home WOD Metcon (4 Rounds for…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time 1.5 K Row or 3 K Bike Into 2 Rounds 60 Sit Ups 60 Lunges into 1.5 K Row or 3 K Bike Home WOD Metcon (Time) For Time 1 Round 90 Jump Rope or 45 Doubles 90 Hip Bridge 90 Jump…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) AMRAP 4 Rest 2 x 4 10 * 20 * 30 * 40 * 50 Alt DB Snatch * 15 Burpee Box Jump Overs* Start where you left off after each rest If using a KB Alt By 5 Each time Score…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for time) @0 21-15-9 Calorie Machine Hang Clean @ 10 Min Mark 3 Rounds of 15 Cal Machine 15 Front Squats @20 Min Mark 45 Calorie Machine 45 S2Oh C. 135/95 S. 115/75 F. 95/65 Home WOD Metcon (3 Rounds for time) @…