12th State CrossFit – CrossFit View Public Whiteboard Endurance Metcon (Time) Intervals Teams of 4 | 3: 1 Work to Rest Ratio 3 Rounds 10 Box Jump Overs 12/10 Cal Row Sprint 15 Squat Jumps 12/10 Cal Bike 5 Burpees Over Bench Metcon (Calories) @ 30 Min Mark 12 Min on Machine
January 28
W4 | D3
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) E5MIN x 4 500/400m Bike 40 Walking Lunges 30 Supported Bench Hops 20 DB Snatches 10 Ring Rows or Pull Ups
January 28
W4 | D3
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting COMP/SPORT Chest Flys (4×12) Hump Day Pump Day E3MOM x 4 12 DB Chest Flys 12 Pendlay Rows 12 Ring Dips or Box Dips Fitness Metcon (AMRAP – Reps) E3MOM x 4 12 Box Dips 24 Slam Balls 48 Plate Hops Max Cal Row Metcon Competition…
January 27
W4 | D2
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) Tabata Tuesday 20 on/10 off x 8 rest 1 min between exercises Floor Press Row Russian KB Swing Jump Rope
January 27
W4 | D2
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting COMP/SPORT Barbell Hip Bridge (4×10) E3MOM x 4 10 Barbell Hip Bridge + 10/20 6 KB Front Rack Walking Lunge EL Fitness Metcon (AMRAP – Reps) E2MOM x 6 1.12/10 Cal Bike + Max Reverse Lunge + Step Up 2. 12/10 Cal Row + Max Banded…
January 26
W4 | D1
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Push Press (5×3 @ 80%) EMOM x 10 Min 1. 3 Push Press @ 80 percent Min 2. 5-10 Strict Pull Up (1/2 with 4s Descent) Sport Push Press (5×3 @ Heavy) EMOM x 10 Min 1. 3 Push Press @ Heavy Weight Min 2….
January 26
W4 | D1
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 Slam Balls B Step Ups C Slam Ball Thrusters D Sit Ups @ 12 min Mark AMRAP 8 15 Slam Balls 20 Step Ups 15 Slam Ball…
January 25
W3 | D7
12th State CrossFit – CrossFit View Public Whiteboard Endurance Metcon (Time) Partner For Time 4k Row 1 Mile Run (Alternate by 400s) 8k Bike ** Solo back next week**
January 24
W3 | D6
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner: 4 Rounds P1. 600 m Run P2. AMRAP 1 Rope Climb 3 Bear Complex (135/95) 5 Ring Dips or Box Dips * pick up where you left off Metcon (Time) Solo 4 Rounds 600m Run 1 Rope Climb 5 Bear Complex 10 Ring…
January 23
W3 | D5
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) E5MOM x 4 1200m/1000m Bike 10 Burpees to Plate 20 Plate Ground to OH 30 Plate Hops Max Air Squats with Time Remaining