12th State CrossFit – CrossFit View Public Whiteboard Metcon Juneteenth (AMRAP – Reps) Juneteenth June 19, 1865 18 Snatches 65 Air Squats 18 Hang Clean and Jerk 65 Sit Ups 18 Squat Cleans 65 Jump Rope * EMOM 6 Burpees * Start with 6 Burpees Burpees don’t count as reps In score C. 115/75 S….
June 17
06/18/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 Rounds 30 Cal Bike 30 Cal Row 30 Burpees Home WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20 400m Run or 90 Jumping Jacks 30 Burpees 30 Box Step Ups
June 16
06/17/2020
12th State CrossFit – CrossFit View Public Whiteboard Snatch (10 x 4) EMOM 10 4 Snatches: Climb Every Other Set C. Squat Snatch S. Power Snatch F. Hang Snatch Metcon Metcon (Time) Rest 5 Min at Starting Weight For Time 22 – 16 – 10 Calorie Row OHS Home WOD Metcon (2 Rounds for reps)…
June 14
06/15/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Thruster (6 x 3 ) EMOM 12 Min 1. 15 – 10 Cal Row Min 2. 3 Thrusters : Climbing Metcon (Time) Rest 4 At Final Weight 4 Rounds 6 Power Cleans 12 HR Push Ups 48 Double Unders or 96 Singles Home WOD Metcon (2…
June 12
06/13/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) AMRAP 25 1 Mile Run With Time Remaining Time ASCENDING AMRAP 10 MB Cleans 10 Box Jumps or Step Ups 10 KB/DB Shoulder 2 OH 10 Cal Machine 20/20/20/20 30/30/30/30 ** Bring Your own DB/KB ** Record Mile Time in Comments Home…
June 11
06/12/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (4 Rounds for reps) E5MOM x 4 15 Deadlifts 20 Pistols 25 V- Ups Max Calorie Bike C. 185/135 S. 155/105 F. 135/95 Home WOD Metcon (4 Rounds for reps) E5MOM x 4 15 KB Deadlifts Each Arm 20 Pistols or Pistol Scales 25 V-Ups…
June 10
06/11/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 42/30/18 Cal Row HR Push Ups Step Ups S/F: 21-15-9 HR Push Ups Home WOD Metcon (Time) 400m Run or 90 Jumping Jacks 42/30/18 HR Push Ups Step Ups S/F: 21-15-9 HR Push Ups
June 9
06/10/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Sling Shot (Time) 10 Power Snatches 20 Lateral Burpees Over Bar 30 Cal Row 40 Sit Ups 50 OHS 40 Sit Ups 30 Cal Row 20 Lateral Burpees Over Bar 10 Power Snatches (115/75) Home WOD Metcon (Time) 10 DB/KB Snatches Each Arm 20 Burpees Over…
June 8
06/09/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 Rounds 30/25 Cal Bike /Row 15 Burpees 30/25 Cal Row /Row 15 KB Swings S. 25/20 F. 20/15 Home WOD Metcon (Time) 3 Rounds 60 Du or 120 Singles 15 Burpees 400m Run or 90 Jumping Jacks 15 KB Swings
June 5
06/06/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) Hero Workout – George Floyd I Can’t Breathe @ 0:00 AMRAP 8:46 Buy In: 46 Cal Row / Bike 5 Clusters 25 Sit Ups 20 Burpee Broad Jump @10:00 AMRAP 8:46 Buy In: 46 Cal Row /Bike 5 Thrusters 25 Double…