WODs

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) Tabata Tuesday 20 on/10 off x 8 rest 1 min between exercises Row Burpee Sit Up Air Squat

12th State CrossFit – CrossFit View Public Whiteboard Weightlifting COMP/SPORT Back Rack Lunge (4×8) E3MOM x 4 8 Back Rack Lunge EL 16 KB Death March Fitness Metcon (AMRAP – Reps) E2MOM x 6 1.15/12 Cal Bike + Max Jumping Lunges or Reverse Lunges 2. 15/12 Cal Row + Max Ham Curls on Rower Metcon…

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) EMOM 12 Min 1 Max Bike Min 2 Max Row Min 3 Max A-D A KB Swings B Jump Rope C Goblet Squats D Russian Twists @ 12 min Mark AMRAP 8 15 KB Swings 30 Jump Rope 15 Goblet Squats 30…

12th State CrossFit – CrossFit View Public Whiteboard Weightlifting COMP/SPORT Push Press (5×2 @ 85%) EMOM x 10 Min 1. 2 Push Press @ 85 percent Min 2. 6-12 Strict Pull Ups Fitness Metcon (AMRAP – Reps) EMOM 12 1. 2-4 Wall Walks 2. 45s Chinese Plank 3. 25 Band Pull Aparts 4. 45s Hollow…

12th State CrossFit – CrossFit View Public Whiteboard Endurance Metcon (AMRAP – Rounds and Reps) AMRAP 30 500M Row 40 Double Unders 30 Push Ups 20 Incline Pull Ups (Bar or Rings) 1k Bike

12th State CrossFit – CrossFit View Public Whiteboard Metcon Glen (Time) For Time: 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15′ 1-Mile Run 100 BurpeesIn honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012To learn more about…

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) 1:40 On / 20 off x 3 – Bike or Row AMRAP 8 5 Burpees 10 Air Squats 15 Sit Ups 1:40 On/ 20 Off x 3 – Bike or Row

12th State CrossFit – CrossFit View Public Whiteboard Metcon Competition Hang Snatch (4×2, 4×1) 30 MIN CLOCK EMOM 8 Min 1-4: 2 Hang Squat Snatch Min 5-8: 1 Hang Squat Snatch Metcon (AMRAP – Rounds and Reps) @ 10 Min Mark AMRAP 8 4 Thrusters (Final Weight) 6 Bar Muscle Ups 36 Sit Ups Metcon…

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Rounds and Reps) AMRAP 20 200m Run 20 Plate Ground to OH 30 Cal Row 30 Push Ups 40 Cal Bike 40 Step Ups