WODs

12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Push Press (5 x 6 @ 65%) EMOM x 10 Min 1. 6 Push Press @ 65 percent Min 2. 4-8 Strict Pull Up Sport Push Press (5 x 6 @ moderate/light) EMOM x 10 Min 1. 6 Push Press @ Moderate/ Light Weight Min…

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Rounds and Reps) AMRAP 6 12/10 Cal Row 24 Air Squats Rest 1 AMRAP 6 24 DB Snatch 48 Jump Rope Rest 1 AMRAP 6 12/10 Cal Bike 24 Sit Ups

12th State CrossFit – CrossFit View Public Whiteboard Endurance Metcon (AMRAP – Reps) 30 Min Window 2K row or 4k Bike with Time Remaining AMRAP 400m Run 40 Walking Lunges 40 Cals on the Machine You didn’t Use 40 Hollow Rocks

12th State CrossFit – CrossFit View Public Whiteboard Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Helen and Nancy take the Boat 4 Rounds 500m Row 21 KB Swings (55/35) 15 OHS (95/65) 12 Pull Ups

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) EMOM 20 Min 1. Max Cal Row Min 2. Max Sit Ups Min 3. Max DB Snatch Min 4. Rest

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) 30 Min Window 0-10 Annie * Rest 10 – 20 Max Rounds of Cindy 20 – 30 Max Cals on Machine

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) Tabata Thursday..We Missed Tuesday 20on/10 off x 8 1 min rest between exercises Plate G2OH Plate Hops Burpees to Plate Plate Walking Lunges (hold to chest)

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time 1k Row 100 Wall Balls (20/14) 20 Snatches (75/55) 1 Mile Run 100 Burpees 20 Snatches Welcome to 1/1/20