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 Bike Min 4 Max DB Snatch
November 3
W4 | D1
12th State CrossFit – CrossFit View Public Whiteboard Gymnastics COMP/SPORT Metcon (No Measure) Ring Mu Work Fitness Metcon (AMRAP – Reps) E2MOM x 4 250m Row + Max Sit Ups 500/400m Bike + Max Slam Balls Metcon Competition Metcon (5 Rounds for time) EMOM 4 1. 18/15 Cal Row 2. 5 Power Cleans @ 65%…
November 2
W1 | D7
12th State CrossFit – CrossFit View Public Whiteboard Endurance Metcon (Time) For Time 200 M Row 30 Double Unders 400 M Run 500m Row 60 Double Unders 700m Bike 800M Run 90 Double Unders 1K Bike
November 1
CrossFit Open 20.4
12th State CrossFit – CrossFit View Public Whiteboard Crossfit Games Open 20.4 (Ages 16-54) (Time) For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in 15 clean and jerks, 135 / 85 lb 30 box jumps, 24 in /20 in 10 clean and…
October 31
W3 | D5
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) E2MOM x 10 Alt 1. 12/10 Cal Row + 10 Double Russian KB Swings + Max Farmer Carry 2. 12/10 Cal Bike + 8 Burpees + Max Plank
October 31
W3 | D5
12th State CrossFit – CrossFit View Public Whiteboard Competition Metcon (Time) For Time 40 Pull Ups 40 Wall Balls ( 20/14) 1 K Row 2 Rounds 30 KB Snatches (53/35) (15 Each Arm) 30 Burpees 800m Run 3 Rounds 20 TTB 20 Slam Balls (25/15) Sport Metcon (Time) For Time 30 Pull Ups 40 Wall…
October 30
W3 | D4
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Rounds and Reps) AMRAP 21 10 Burpee Box Jump Overs 20 Plate G2OH 30 Sit Ups 40 Air Squats 50 Plate Hops E3MOM 200m Run or Row *start on burpee box Jump overs
October 30
W3 | D4
12th State CrossFit – CrossFit View Public Whiteboard Endurance Metcon (Calories) Bike or Row EMOM 30 Min 1: Max Cals on Machine Min 2: Rest
October 29
W3 | D3
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) 2 Min Bike 2 Min MB Thruster 1 MIn Bike 1 Min MB Thruster AMRAP 6 60 Jump Rope 60 Russian Twist 1 Min Row 1 Min Bench Supported Hops 2 Min Row 2 Min Bench Supported Hops
October 29
W3 | D3
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Snatch + OHS (10 x 1+1) 2 Snatch + 2 OHSEMOM 10: 1 Snatch + 1 OHS Sport Power Snatch + OHS (10 x 1+1) EMOM 10: 1 Power Snatch + 1 OHSEMOM 10: 1 Power Snatch + 1 OHS Fitness Metcon (AMRAP – Reps)…