12th State CrossFit – CrossFit View Public Whiteboard Metcon 12 Days of XMAS (Time) 12 Days of 12th State! 1 Squat Snatch (135/95) 2 Wall Walks 3 Push Jerks (135/95) 4 Squat Cleans (135/95) 5 Deadlifts (135/95) 6 Double Squat Wallballs (20/14) (12’/10′) 7 K2E 8 Alt. DB Snatches (50/35)* 9 Burpees 10 C2B Pull-ups…
December 21
W6 | D7
12th State CrossFit – CrossFit View Public Whiteboard Endurance Metcon (Time) For Time 100 Air Squats 50 Push Ups (use box if needed) 100 Box Step Ups 75 Sit Ups 100 Banded Good Mornings E2MOM: 200 M Run…..Start with the run. Time Cap 30 Min
December 20
W6 | D6
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) Partner: 6 Min Stations x 4 Station 1. 140/120 Cal Bike Station 2: 10 Rounds of 6 DB Burpees + 6 DB Box Step Ups (Alt Rds) Station 3: 10 Rounds of 10 Wall Balls + 10 Pull Ups (Alt Rds) Station…
December 19
W6 | D5
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting COMP/SPORT Front Squat (1×1 ) Front Squat 15 Min to Find 1 RM Fitness Metcon (AMRAP – Reps) E3MOM x 5 250 Row 15 Med Ball Sit Ups 15 MB Cleans Metcon Competition Metcon (AMRAP – Reps) AMRAP 10 JT 21-15-9 HSPU Ring Dips Push Ups…
December 19
Day 5
12th State CrossFit – Fitness30 View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Mean Machine 1:40 On/:20 off x 3 * *Row/Bike AMRAP 8 12 Ring Rows or Pull Ups * 12 MB Thrusters 1:40 on/ :20 off x 3 *Row/Bike
December 18
W6 | D4
12th State CrossFit – CrossFit View Public Whiteboard Endurance Metcon (AMRAP – Reps) E5MOM x 3 (15 min) 1. 800m Run + Max Burpee to Plate 2. 1k Row + Max Sit Ups 3. 2k Bike + Max Double Unders or Single Unders Metcon (AMRAP – Rounds and Reps) @ 17 Min Mark AMRAP 10…
December 18
Day 4
12th State CrossFit – Fitness30 View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 10 KB Swings 10 Goblet Squats 10 Straight Leg Raises 250 M Row or 500 M Bike 20 KB Swings 20 Goblet Squats 20 Straight Leg Raises 250 M Row or 500 M Bike 30 KB Swings…
December 17
W6 | D3
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting COMP/SPORT Deadlift (1×1) Choose one 15 Min to Find Max Deadlift or Bench Press Please be smart. One PR is good enough once you get a PR Call it for the Day Bench Press (1×1) Choose one 15 Min to Find Max Deadlift or Bench Press…
December 17
Day 3
12th State CrossFit – Fitness30 View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) 6 Min AMRAP 6 Burpees 12 Cal Machine Rest 1 6 Min AMRAP 12 Ring Rows 24 Sit Ups Rest 1 6 Min AMRAP 18 G2OH 36 Plate Hops
December 16
W6 | D2
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting COMP/SPORT Back Squat (1×1) Back Squat 15 Min to Find 1RM Fitness Metcon (AMRAP – Reps) E5MOM x 3 1k Bike 10 Burpee Broad Jumps 15 Bulgariian Split Squats (EL) 20 Sit Ups Metcon Competition Metcon (Time) Spicy Balls 150 Wall Balls * Each Break Perform…