12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25 400 m Run 20 Burpee Box Jumps 40 Air Squats 20 V- Ups Murph Prep V2 Metcon (No Measure) 5 Min Run 2:30 Walk 4 Min Run 2 Min Walk 3 Min Run 90s Walk 2 Min Run…
May 12
05/13/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) EMOM 12 Weighted Dips DB/KB SA Row (Alt arms per round) Side Bends (Alt arms per Round) Metcon Metcon (Time) For Time 80 Walkig Lunges Then 2 Rounds 20 Russian Swings 20 Thrusters (10 Each Arm) 20 Push Ups Then 80…
May 11
05/12/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) AMRAP 7 Ascending by 2 2 Hang Clean and Jerks (Each Arm) 2 Sumo Deadlifts (Each Arm) * 20 Double Unders of 40 Singles Afer Each Set 4,4, 20/6,6,20 / 8,8, 20 …… Rest 1 Minute Metcon (AMRAP – Reps) EMOM 7…
May 10
05/11/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) EMOM 12 Goblet Hold Posterior Step Down Split Stance RDL Weighted Hollow Rocks Metcon Metcon (Time) 15 – 12 – 9 – 6 – 3 DB/KB Squat Snatch Box Jump or Step Up 200M Run after each set of Box Jumps…
May 8
05/09/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time 40 Push Ups 60 Sit Ups 80 DB/KB Hang Clean and Jerks 100 Double Unders/Taps or 200 Singles E2MOM 200m Run Start with 200m Run If you arent running you will alternate between jumping jacks and air squats. At 0 – 45…
May 6
05/07/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (5 Rounds for reps) Tabata 20s on / 10s off x 8 4 min each exercise 1 min rest between exercises Jump Rope Sit Ups Box Jumps or Step Ups OHS (use broom 🙂 Burpee Murph Prep V2 Metcon (No Measure) Run 4 Min Walk…
May 5
05/06/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) EMOM 12 Weighted Dips DB/KB SA Row (Alt arms per round) Side Bends (Alt arms per Round) Metcon Metcon (4 Rounds for reps) E3MOM x 4 20 Sumo Deadlift High Pull 20 Push Press (10 Each Arm) Max OH Walking Lunges…
May 4
05/05/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) AMRAP 8 24 Double Unders 12 Goblet Squats 6 Burpee Box Jump Rest 1 Min EMOM 12 Min 1 200m Run or 45 Jumping Jacks Min 2 2 Turkish Get Ups (1 Each Arm) Rest 1 Min AMRAP 8 24 Sit…
May 3
05/04/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) EMOM 12 Goblet Hold Posterior Step Down Split Stance RDL Weighted Hollow Rocks (hold weight over chest) Metcon Metcon (2 Rounds for time) Min 0 – 10 30 – 20 – 10 DB or KB Hang Squat Clean (Alt by 5)…