WODs

February 17

W1 | D2

12th State CrossFit – CrossFit View Public Whiteboard Metcon Competition Metcon (Distance) 30 Min Clock EMOM 8 Min 1 20 – 40 Ft HS Walk Min 2 30 Air Squats rest 2 mins Metcon (AMRAP – Rounds and Reps) AMRAP 10 7 Power Cleans (155/105) 7 Lateral Burpees 200 m Run rest 2 mins Metcon…

February 16

W1 | D1

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Rounds and Reps) AMRAP 9 30 Jump Rope 20 Plate G2OH 10 Burpees to Plate Rest 1 AMRAP 9 10 Cal Machine 20 Plate Lunges 30 Sit Ups

February 16

W1 | D1

12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Squat Snatch + Snatch Balance + OHS (10 x 1+1+1) Squat Snatch E 90s x 10 Climbing 1 Squat Snatch + 1 Snatch Balance + 1 OHS Sport Power Snatch + Snatch Grip Push Press + OHS (10 x 1+1+1) Squat Snatch E 90s x…

February 15

W6 | D7

12th State CrossFit – CrossFit View Public Whiteboard Endurance Metcon (AMRAP – Reps) E7MOM x 4 500M Row 400m Run 30/20 Cal Bike With remaining time max sit Ups

February 14

W6 | D6

12th State CrossFit – CrossFit View Public Whiteboard Metcon Bryan The Machine (Time) Bryan The Machine 3 Rounds for Time 5 Rope Climbs 25 Back Squats (185/135) * 1000 m Row or 2000 m Bike after each set of back squats*Solo 500 m row or 1000m Bike after each set of back Squats

February 13

W6 | D5

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) AMRAP 6 12/10 Cal Bike 15 Slam Balls EMOM 6 10 – 15 Burpees AMRAP 6 12/10 Cal Row 20 Jumping or Reverse Lunges

February 13

W6 | D5

12th State CrossFit – CrossFit View Public Whiteboard Weightlifting COMP/SPORT Snatch (1×2) 30 MIN CLOCK EMOM 8 2 Squat Snatch Work to Heavy Double Fitness Power Snatch (1×2) 30 MIN CLOCK EMOM 8 2 Power Snatch Work to Heavy Double Metcon COMP/SPORT/FITNESS Metcon (AMRAP – Rounds and Reps) @ 10 Min Mark AMRAP 8 10…

February 12

W6 | D4

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) AMRAP 20 10 Plate G2OH 10 Lateral Supported Bench Hops 10 Sit Ups 250m Row or 500m Bike 20 Plate G2OH 20 Lateral Supported Bench Hops 20Sit Ups 250m Row or 500m Bike 30/30/30 250m Row or 500m Bike 40/40/40

February 12

W6 | D4

12th State CrossFit – CrossFit View Public Whiteboard Endurance Metcon (AMRAP – Reps) Intervals 3 Rounds Each Teams of 2 3 Min Window 40 Ft Plate Push 20 Squat Jumps 12/10 Cal Row Max Cal Bike Metcon (Calories) @ 20 Min Mark 15 Min on Machine

February 11

W6 | D3

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) E2MOM x 10 Alt 1. 12/10 Cal Bike + 12 MB Squat Jumps + Max Plank 2. 12/10 Cal Row + 12 Push Ups + Max Russian Twists