WODs

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (5 Rounds for time) E6MOM x 5 20 Burpees Over DB or KB 30 Russian Swings 40 Sit Ups 50 Air Squats

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) EMOM 12: Goblet Squat Jump Ham Curl Slides Prone Plank Body Saw (Work for 45 Seconds Rest 15) Metcon Metcon (4 Rounds for reps) E4MOM x 4 24 KB or DB Snatches 24 Single DB Step Up Max Plank Pull Throughs

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) AMRAP 12 5 Burpee Broad Jumps 10 Pistols 15 Straight Leg Raises AMRAP 10 10 SA Sumo Deadlifts (Each Arm) 15 Russian Sit Ups 20 Off Set Alternating Push Ups AMRAP 8 15 Hollow Rocks 2 Turkish Get Ups (1 Each…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) EMOM 12: DB Push Press (Alt Arms Each Round) Off Set Push Up + Row (Alternate Arms Each Round) Superman Flutter Kicks (Work for 45 Seconds Rest 15) Metcon Metcon (Time) For Time 200 M Run or 45 Jumping Jacks 50…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 100 Air Squats 50 Sit Ups 75 Hip Bridges (Feet Elevated) 50 Sit Ups 50 Elevated Curtsy Lunges 50 Sit Ups 25 Push Ups EMOM 5 Burpees * Start with Burpees 25 min Cap

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) EMOM 12: Dead Stop KB/DB Swing Cossack Drop Lunge DB/KB Windmill (Alt Arms Each Round) (Work for 45 Seconds Rest 15) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 30 Sumo Deadlift High Pull 60 Double Unders 30 DB or…

12th State CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) Yoga!! 5 K Walk or Run

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Deck of Cards! The Coach Will Flip one card over at a time. Each suit has an exercise associated with it. You will complete the number of reps then the next card will be flipped! Hearts: Burpees Diamonds: Reverse Lunges (EL) Clubs: Russian Swings…

12th State CrossFit – CrossFit View Public Whiteboard Explosive Work Metcon (3 Rounds for reps) EMOM 12: Min 1. Goblet Squat Jump Min 2. Ham Curl Slides Min 3. Prone Plank Body Saw (Work for 45 Seconds Rest 15) Metcon Metcon (5 Rounds for reps) E3MOM x 5 200m Run or 45 Jumping Jacks 20…