WODs

12th State CrossFit – CrossFit View Public Whiteboard Home WOD Metcon (4 Rounds for reps) E4MOM x 4 12 KB or DB SA Hang Clean and Jerk (Alt By 6) 12 Squat Jumps 10 KB or DB SA Hang Clean and Jerk (Alt By 5) 12 Goblet Reverse Lunges (6 each leg) 8 KB or…

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Rounds and Reps) AMRAP 20 50 Air Squats 50 Plate G2OH 500m Row 50 Plate Hops 50 Russian Twists 500m Bike Start with Then EMOM 3 Burpees

12th State CrossFit – CrossFit View Public Whiteboard Endurance Home WOD Metcon (Time) 12th State Tough Challenge 25 Push Ups 50 Russian Swings 75 Sit Ups 25 Burpees 100 Walking Lunges 25 Burpees 75 Sit Ups 50 Russian Swings 25 Push Ups

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) Work it Wednesday 2 Minutes Jump Rope 2 Minutes DB Snatch 1 min/1 Min AMRAP 6 100 Ft Shuttle 10 Push Ups 15 Sit Ups 2 Minutes Bike 2 Minutes Walking Lunge 1 min/ 1min

12th State CrossFit – CrossFit View Public Whiteboard Home WOD Metcon (No Measure) EMOM 12: Min 1. Max Jumping Jacks Min 2. 45s Boat Pose Min 3. Max Mt Climbers Min 4. 45s Hip Bridge Hold Metcon (3 Rounds for reps) EMOM 16: Min 1. Max Goblet Squats Min 2. Max Sit Ups Min 3….

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) Target Tuesday EMOM 20 Min 1: Max Cal Row or Bike Min 2: Max Target Abs 1: MB Sit Up 2: Side Plank 3: MB Russian Twist 4: Side Plank 5: MB Toe Touch Legs 1: Lateral Bench Hop 2: Banded Good…

12th State CrossFit – CrossFit View Public Whiteboard Home WOD Metcon (3 Rounds for reps) EMOM 8 Min 1: 10 – 15 V- UPs Min 2: 30 – 50 Jump Rope or Double Taps -Rest 2 Min- AMRAP 10 20 DB snatch or KB Snatch 20 Burpees 40 Russian Twists -Rest 2 Min- EMOM 8…

12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Snatch (1 x 1) Snatch E90s x 10 1 Squat Snatch Set 1 65% set 2 70% set 3 75% set 4 80% Set 5 85% Set 6 75% Set 7 80% Set 8 85% Set 9 90% set 10 90 + % Sport Power…

12th State CrossFit – CrossFit View Public Whiteboard Endurance Metcon (Time) For Time 3 – 30 Calories on Machine Walking Lunges Each Leg ** 10 Box Jumps after each set of Lunges** Home WOD Metcon (Time) 3 – 30 Walking Lunges Russian Twists **5 Burpee Broad Jumps after Each Set of Russian Twists** Workout increases…