12th State CrossFit – CrossFit View Public Whiteboard Weightlifting COMP/SPORT Close Grip Bench Press (4×10) Hump Day Pump Day E3MOMx4 10 Close Grip Bench Press 10 KB Gorilla Row (EA) 10 DB Z Press Alt Arms At top (EA) Fitness Metcon (AMRAP – Reps) E3MOM x 4 10 HR or Incline Push Ups 20 Seated…
February 10
W6 | D2
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) 6 Min 12 Floor Press 24 Renegade Rows Rest 1 6 Min 12 Goblet Squats 24 Russian kB Swings Rest 1 6 Min 12/10 Cal Bike 40 Jump Rope
February 10
W6 | D2
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting COMP/SPORT Metcon (Weight) E3MOM x 4 6 Elevated Back Rack Lunge 8 Partner Glute Ham Raises Fitness Metcon (AMRAP – Reps) E2MOM alt x 6 1. 20 Elevated Reverse Lunges + 15 Squat Jumps + Recovery Bike 2. 20 Hip Bridge + 15 Donkey Kick Jumps…
February 9
W6 | D1
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) E5MOM x 4 500/400m Bike 40 Plate Hops 30 Slam Balls 20 Sit Ups Max Wall Sit
February 9
W6 | D1
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting COMP/SPORT Push Press (1×1) 12 Min to Establish Max Push Press + 1 Attempt at Max Set Pull Ups Fitness Metcon (AMRAP – Reps) EMOM 12 1. 12- 15 KB Sumo Deadlift HIgh Pulls 2. 45s Russian Twists 3.15- 20 KB Straight leg Raises 4. 30s…
February 8
W5 | D7
12th State CrossFit – CrossFit View Public Whiteboard Endurance Metcon (AMRAP – Reps) AMRAP 25 20 Sit Ups 10 Cal Machine 5 Burpee Broad Jumps 30 Sit Ups 20 Cal Machine 10 Burpee Broad Jumps 40 Sit Ups 30 Cal Machine 15 Burpee Broad Jumps ……..
February 7
W5 | D6
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) White ( Solo or Partner) (30 min cap) 5 Rounds for Time 3 Rope Climbs 10 Toes to Bar 21 OH Plate Walking Lunges (45/35) 400m Run (Together if Partner)
February 6
W5 | D5
12th State CrossFit – CrossFit View Public Whiteboard Metcon COMP/SPORT/FITNESS Clean and Jerk (4×2, 4×1) EMOM 8 Min 1-4: 2 Clean and Jerk Min 5-8: 1 Clean and Jerk Metcon (AMRAP – Rounds and Reps) @ 10 Min Mark AMRAP 8 5 Deadlifts (Final Weight) 15 C2B Pull Ups / Pull Ups / Jumping Pull…
February 5
W5 | D5
12th State CrossFit – CrossFit View Public Whiteboard Endurance Metcon (AMRAP – Reps) Intervals 3 Rounds Each Teams of 2 3 Min Window 200m Run 12/10 Cal Bike 40 Ft Plate Push Max Burpees to Plate Metcon (Calories) @ 20 Min Mark 15 Min on Machine
February 4
W5 | D3
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) AMRAP 6 6 Burpee Box Jump Overs 12/10 Cal Row Rest 1 EMOM 6 6 Push Ups 12 Slamballs Rest 1 AMRAP 6 12/10 Cal Bike 12 Lunges each Leg