WODs

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (5 Rounds for time) EMOM 4 1. 15/12 Cal Bike 2. 50 Double Unders or 100 Singles 3. 12 Burpee to Plate 4. 25 Air Squats For Time EMOM For Time EMOM If you are doing this at home do 40 Mountain climbers for minute…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (8 Rounds for time) E3MOM x 8 Alternating – Gym 1. 1 Round DT 2. 500m Row DT = 12 Deadlifts, 9 Hang Cleans, 6 Push Jerks Record your weight in comments Metcon (8 Rounds for time) E3MOM x 8 Alternating – Home 1. 1…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time 50/40/30/20/10 Walking Lunges * After Each Set of Lunges 15/12 Cal Row V- Ups * After Each Set of V-Ups do 15 Push Ups * If you are doing this at home run a 200m or do 45 Jumping Jacks after each…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (7 Rounds for reps) EMOM 21 – Gym Min 1. 10 – 15 Cal Bike Min 2. 3 Snatches Climbing Min 3. 10 – 15 Burpees Metcon (7 Rounds for reps) EMOM 21 – Home Min 1. 200m Run or 45 Jumping Jacks Min 2….

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) The Other Fight 3 Rounds Min 1 Max Medball Clean or KB/KB Clean Min 2 Max Sumo Deadlift High Pull Min 3 Max Box Jumps or Step Ups MIn 4 Max Push Press (If home Alt by 5) Min 5 Max…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Black, Blue and Red All Over (2 Rounds for time) At 0:00 Black and Blue 5 Rounds 10 Power Cleans 10 Burpees @ 10 Min Mark 5 Rounds 10 Thrusters 10 Push Ups

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time 40 Weighted Step Ups 200 M Run 40 American KB Swings 400 M Run 80 Sit Ups 400M Run 40 American KB Swings 200M Run 40 Weighted Step Ups Sub 45 Jumping Jacks for 200m Run, Sub 90 Jumping Jacks for 400m…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time 2 Rounds 25 Deadlifts 50 Lunges 25 Snatches 50 Double Unders 25 OHS C. 95/65 S. 75/55 F. 65/45 If at home do KB/DB Deadlift, KB/DB Snatches and KB/DB OHS(alt by 5)

12th State CrossFit – CrossFit View Public Whiteboard Metcon Surf Life (Time) The Surf Life 3 Rounds for Time 500 M Row 12 Hang Clean and Jerks 21 Burpees C. 95/65 S. 75/55 F. 65/45 At Home 400 M Run or 90 Jumping Jacks, DB Hang Clean and Jerks (6 Each Arm)