12th State CrossFit – CrossFit View Public Whiteboard Home WOD Metcon (Time) 7 Rounds 10 Push Ups 20 Air Squats 30 Jumping Jacks Metcon Metcon (Time) Mark with a Partner 7 Rounds each of 5 Bench Press (225/155) 5 Power Cleans (225/155) 35 Double Unders Partner 1 = 1 Rd of Mark Partner 2 =…
March 12
W4 | D5
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) E5MOM x 4 200m Run 200 Ft Sled Drag 20 Slam Balls 30 walking lunges Max Lateral supported Bench hops
March 12
W4 | D5
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Clean and Jerk (1×1 @ 60,65,70,75,80,85,90%) Clean Complex E90s x 10 1 Squat Clean and Jerk Set 1 60% set 2 65% set 3 70% set 4 75% Set 5 80% Set 6 70% Set 7 75% Set 8 80% Set 9 85% set 10…
March 11
W4 | D4
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Rounds and Reps) AMRAP 20 100 M Farmer Carry 75 Single Unders 50 Sit Ups 25 Burpees 50 Air Squats 75 Single Unders 1k Bike
March 11
W4 | D4
12th State CrossFit – CrossFit View Public Whiteboard Endurance Metcon (AMRAP – Reps) EMOM 30 Min 1 15- 10 Cal Bike MIn 2: 45 Russian Twists Min 3 15 – 10 Cal Row MIn 4 25 Sit Ups MIn 5 200M Run
March 10
W4 | D3
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) Work it Wednesday 2 Min Row 2 Min Push Ups 1 min / 1 Min AMRAP 6 15 Plate G2OH 30 Plate Hops 200m Run 2 Min Bike 2 Min Lateral Bench Hops 1 min/ 1 MIn
March 10
W4 | D3
12th State CrossFit – CrossFit View Public Whiteboard COMP/SPORT Back Squat (6 x 3 @ 80% of 1RM) Back Squat E2MOM x 6 3 Back Squats @ 80% 1RM Fitness Metcon (2 Rounds for time) E6MOM x 2 750 M Row AMRAP 5 Goblet Squats 10 Burpees 15 Straight Leg Raises Metcon Competition Metcon (AMRAP…
March 9
W4 | D2
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: Side Plank 2: Sit Ups 3: Chinese plank 4: Suit Case Sit Up 5: Side Plank Legs 1: Goblet Squats 2: Elevated Reverse Lunges 3:…
March 9
W4 | D2
12th State CrossFit – CrossFit View Public Whiteboard Metcon Competition Metcon (AMRAP – Reps) 30 Min Clock EMOM 8 Min 1 4-8 Bar Muscle Ups Min 2 20-30 Hollow Rocks Rest 2 Metcon (AMRAP – Rounds and Reps) AMRAP 10 15 Russian KB Swings (70/53) 12 Box Jump Overs 9 Burpees to Touch Rest 2…
March 8
W4 | D1
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Rounds and Reps) AMRAP 6 12/10 Cal Row 24 Russian KB Swing Rest 1 AMRAP 6 24 Slam Balls 48 Jump Rope Rest 1 AMRAP 6 12 Burpees 24 Sit Ups