12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Push Press (5×5 @ 70%) EMOM x 10 Min 1. 5 Push Press @ 70 percent Min 2. 4-8 Strict Pull Ups (Half with 4 sec Descent) Sport Push Press (5×5 @ Mod weight +5/10lbs from last week) EMOM x 10 Min 1. 5 Push…
January 11
W1 | D7
12th State CrossFit – CrossFit View Public Whiteboard Endurance Metcon (AMRAP – Rounds and Reps) Ascending AMRAP 25 200 M Run 40 Cal Machine 60 Double Unders 80 Air Squats
January 10
W1 | D6
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) PARTNER WOD AMRAP 10 (ABA) 10 Thrusters (115/75) 10 Burpees 10 Pull Ups Into AMRAP 10 Alt Rounds 20 Single DB OH Walking Lunges (50/35) 10 Push Ups into AMRAP 10 Solo 20 DB SA Clean and Jerk (alt by…
January 9
W1 | D5
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) 1:40 on/20 off x 3 on a Machine AMRAP 8 10 Sumo Deadlift High Pulls 15 Russian KB Swings 20 Goblet Squats 1;40 on/20 off x 3 on a Machine
January 9
W1 | D5
12th State CrossFit – CrossFit View Public Whiteboard Metcon 30 min clock Competition Thruster (2×4, 3×2, 3×1) Thruster EMOM 8 Min 1-2: 4 Thrusters Min 3-5: 2 Thrusters Min 6-8: 1 Thruster Metcon (AMRAP – Rounds and Reps) @ 10 Min Mark AMRAP 8 5 Power Cleans (Final Weight) 10 Lateral Barbell Burpees 15 TTB…
January 8
W1 | D4
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Rounds and Reps) AMRAP 20 50 Cal Machine 40 Walking Lunges 30 Sit Ups 20 Push Ups 10 Pull Ups or Ring Rows
January 8
W1 | D4
12th State CrossFit – CrossFit View Public Whiteboard Endurance Metcon (Time) Intervals 3:1 Rest to Work Ratio (Teams of 4) 4 Sets 12/10 Cal Bike 80 ft Plate Push 10 Squat Jumps AHAP Metcon (Calories) @ 30 min Mark 12 Min on machine
January 7
W1 | D3
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) E5MOM x 4 400m Row 30 Sit Ups 20 Slam Balls 10 Step Ups with Slam Ball Each Leg Max Plank
January 7
W1 | D3
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting COMP/SPORT Metcon (Weight) Hump Day Pump Day E4MOM x 3 20 Banded Face Pulls 20 DB SA Alt Bench Press 20 Barbell Bicep Curl Fitness score: Seconds of max bar hang Metcon (Time) E4MOM x 3 12 Floor Press 15 Straight Leg Raises 15/12 Cal Row…
January 6
W1 | 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 Cal Row Reverse Lunge or Jumping Lunnge Hollow Rock Burpee