12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) Work It Wednesday 2 Min Slamballs 2 Min Echo Bike 1 min/ 1 min 2 Min Jump Rope 2 Min Row 1 min/ 1 min 2 Min Slamball Thrusters 2 Min C2 Bike 1 min/ 1 Min
February 24
W2 | 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: Sit Ups 2: KB Side Bend 3: Toe Touches 4: KB Side Bend 5: KB Straight Leg Raises Legs 1: Db Step Ups 2: Feet…
February 23
W2 | D1
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Rounds and Reps) AMRAP 9 30 Supported Lateral Bench Hops 20 Sumo Deadlift High Pull 10 Burpees Rest 1 AMRAP 9 10 Push Ups 20 MB Squats 30 Russian Twists
February 22
W1 | D7
12th State CrossFit – CrossFit View Public Whiteboard Endurance Metcon (Time) For Time 2k Bike or 1.25 Echo 200 Ft Sled Drag 1k Row 30 Step ups Each Leg 1 Mile Run 40 Burpees
February 21
W1 | D6
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds) Partner Workout AMRAP 20 P1 AMRAP Nate Metcon (Distance) Partner Workout AMRAP 20 P2 800m Run Metcon Metcon (AMRAP – Rounds and Reps) Solo Workout AMRAP 20 4 Rounds of Nate 800m Run
February 20
W1 | D5
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) Mean Machine 1:40 on/ 20 Off x 4 Bike or Row AMRAP 5 10 Step Ups (with Kb) 10 KB Swings 1:40 on/ 20 Off x 4 Bike or Row
February 20
W1 | D5
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Clean + Front Squat (5 x 1 + 3) Clean Complex E90s x 10 1. 1 Squat Clean + 3 Front Squats 2. 1 Squat Clean + 3 Jerks Climbing after every 3 Minutes Clean and Jerk (5 x 1+3) Clean Complex E90s x 10…
February 18
W1 | D3
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) Work It Wednesday 2 Min Cal Bike 2 Min Air Squats 1 min/ 1 min 2 Min Max DB Snatch 2 Min Jump Rope 1 min/ 1 min 2 Min Max Row 2 Min Sit Ups 1 min/ 1 Min
February 18
W1 | D3
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting COMP/SPORT Back Squat (6×5 @ 60%) Back Squat E2MOM x 6 5 Back Squats @ 60 percent of 1RM Fitness Metcon (AMRAP – Reps) E2MOM x 6 Alt 1. 15/12 Cal Bike + Max Lateral Bench Hops 2. 15/12 Cal Row + Max Slam Balls Metcon…
February 17
W1 | W2
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: Sit Ups 2: Plank Right Side 3: Plank Left Side 4: Russian Twists 5: Straight Leg Raises Legs 1: Reverse Lunges 2: Lateral Bench Hops…