12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) Mean Machine 1:40 on / 20 Off x 3 bike/row into AMRAP 8 5 Plate Thrusters 10 Plate G2OH 20 Plate Hops into 1:40 on/ 20 Off x 3 bike/row
November 14
W1 | D5
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Front Squat (6 x 6 @ 70%) Front Squat E2MOM x 6 6 Front Squat 70% Sport Front Squat (6 x 6 ) Front Squat E2MOM x 6 6 Front Squat Fitness Metcon (AMRAP – Reps) EMOM 12: 1. 8 Kneeling to Stand (4 Each…
November 13
W1 | D4
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) AMRAP 20 10 Slam Balls 10 Push Ups 10 Sit Ups 250 Row or 500 Bike 20/20/20 250 Row or 500 Bike 30/30/30
November 13
W1 | D4
12th State CrossFit – CrossFit View Public Whiteboard Endurance Metcon (15 Rounds for reps) E2MOM x 15 1. 20 Burpees 2. 30/20 Cal row 3. 30/20 Cal Bike
November 12
W1 | D3
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) E5MOM x 4 1k/800m Bike 25 Sumo Deadlift High Pull 25 Straight Leg Raises (kB oh) Max Burpees
November 12
W1 | D3
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting COMP/SPORT Dead and Bench E2MOM x 8 8 Deadlifts + 8 Bench Press Bench Press (8 x 8) Deadlift (8 x 8) Fitness Metcon (Time) 16 Min to Comlete 1k Row 30 Floor Press 30 Renegade Rows Each Arm 30 DB Deadlifts 1k Bike 15 DB…
November 11
W1 | D2
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Rounds and Reps) AMRAP 6 12 DB Snatch 24 Jump Rope Rest 1 AMRAP 6 12/10 Cal Row 24 Sit Ups Rest 1 AMRAP 6 12 DB Thruster 24 Bench Supported Bench Hop
November 11
W1 | D2
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Back Squat (6 x 6 @ 70%) Back Squat E2MOM x 6 6 Back Squat @ 70% Sport Back Squat (6×6) Back Squat E2MOM x 6 6 Back Squat Fitness Metcon (AMRAP – Reps) E3MOM x 4 12 Bulgarian Split Squats EL 24 Slam Balls…
November 10
W1 | D1
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) EMOM 20 1. Max Cal Bike 2. Max Air Squats 3. Max Burpee Box Jump Overs 4. Rest
November 10
W1 | D1
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition 3 Position Clean (1 x 4) High, Mid, FloorClean E90s x 8 Alt (12 Min) 1. 3 Position Clean 2. 1 Clean and Jerk Climbing Clean and Jerk (1 x 4 @ Climbing) E90s x 8 Alt (12 Min) 1. 3 Position Clean 2. 1…