12th State CrossFit – CrossFit View Public Whiteboard Metcon Home WOD Metcon (Time) For Time 2 K Bike or 3 Mile Echo 40,30,20,10 Step Ups Sit Ups into 20,15,10,5 Burpee Box Jumps KB Swings 25 min cap Metcon (Time) 200 Double Unders or 400 Single Unders 40,30,20,10 Step Ups Sit Ups into 20,15,10,5 Burpee Box…
June 28
06/29/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Front Squat (8 x 3 ) Every 90s x 8 3 Front Squats Climbing Sunny Side Up (Time) For Time 30 Snatches 50 Air Squats 30 Clean and Jerks 50 Double Unders 30 Burpees C. 135/95 S. 115/75 F. 95/65 Cap 14 Min Home WOD Metcon…
June 26
06/27/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 1 Mile Run Then 5 Rounds 9 Back Squats from the Floor 12 Push Ups 15 V- Ups Then 1 Mile Run C. 155/105 S. 135/95 F. 95/65 Home WOD Metcon (Time) 5 Rounds 9 Goblet Squats 12 Push Ups 15 V- Ups 18…
June 25
06/26/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Fire Corn (Time) 3 Rounds 25 Burpees 25 Sumo Deadlift High Pulls 2 Rounds 50 Double Unders 50 Sit Ups 1 Round 75 Cal Bike 75 Thrusters C.(75/55) S. (65/45) 3 Rds 20/20, 2 Rds 45/45, 1 Round 60/60 F. (45/35) 3 Rds 15/15, 2 Rds…
June 24
06/25/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (6 Rounds for reps) EMOM 24 1. 15 KB Swings 2. 30 – 20 Reverse Lunges 3. 40 – 30 Hollow Rocks 4. Rest Home WOD Metcon (6 Rounds for reps) EMOM 24 1. 15 KB Swings 2. 30 – 20 Reverse Lunges 3. 40…
June 23
06/24/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (5 Rounds for weight) E4MOM x 5 Climbing 4 Push Jerks 8 Front Squats 16/14 Cal Machine 48 Double Unders or 96 Singles Home WOD Metcon (5 Rounds for time) E4MOM x 5 5 KB/DB S2Oh Each Arm 10 Goblet Squats 20 Step Ups 50…
June 22
06/23/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Crazy Kelly (Time) 5 Rounds 500m Row 30 MB Cleans 30 Box Jumps Home WOD Metcon (Time) 4 Rounds 400m Run or 90 Jumping Jacks 30 2 Arm KB/DB Clean 30 Box Jumps
June 21
06/22/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (8 Rounds for weight) E3MOM x 8 Climbing 5 Deadlifts 10 Bar Facing Burpees 15/12 Cal Bike C. 15/12 Cals S. 12/10 Cals F. 10/8 Cals Home WOD Metcon (8 Rounds for time) E3MOM x 8 5 Deads Each Arm 10 Lateral Burpees Over KB…
June 19
06/20/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time 800 M Run 40 Push Ups 40 Plate OH Walking Lunges 40 Plate G2OH 60/40 Cal Machine 20 Push Ups 20 Plate OH Walking Lunges 20 Plate G2OH 800 M Run Cap 25 Min Home WOD Metcon (Time) For Time 120 Jumping…