12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Rounds and Reps) AMRAP 6 12/10 Cal Bike 12 Slam Balls Rest 1 Min AMRAP 6 12/10 Cal Row 12 Russian KB Swings Rest 1 Min AMRAP 6 200m Run 20 Walking Lunges
October 28
W3 | D2
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting COMP/SPORT Front Squat (6×3 @ 70% climbing) EMOM 12 Min 1: 3 Front Squats MIn 2: 6 Back Squats Start at 70% Increase Weight after the Back Squats Back Squat (6×6 @ 70% climbing) EMOM 12 Min 1: 3 Front Squats MIn 2: 6 Back Squats…
October 27
W3 | D1
12th State CrossFit – CrossFit View Public Whiteboard Gymnastics COMP/SPORT Metcon (No Measure) Bar Muscle Up Work Fitness Metcon (AMRAP – Reps) E2MOM alt x 4 (8 Min) 1.15/12 Cal Row + Max Dead Stop Russian KB Swings 2. 15/12 Cal Bike + Max Sit Ups Metcon Competition Metcon (5 Rounds for time) EMOM 4…
October 26
W3 | D7
12th State CrossFit – CrossFit View Public Whiteboard Endurance Metcon (Time) For Time 120 Air Squats 100/80 Cal Row 80 Double Unders 60/40 Cal Bike 40 Push Ups 20 Burpees
October 24
W2 | D5
12th State CrossFit – CrossFit View Public Whiteboard Metcon Competition Metcon (Time) For Time 800m Run then 21-15-9 MB Cleans (20/14) C2B Pull Ups into 600m Run then 15-12-9 TTB Box Jumps (24/20) into 400m Run then 12-9-6 Pull Ups Burpees Sport Metcon (Time) For Time 800m Run then 21-15-9 MB Cleans (20/14) 15 -10-5…
October 24
W2 | D5
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) E3MOM x 6 Alt 1. 15/12 Cal Bike + 16 Push UP+ Renegade Rows + Max Farmer Carry 2. 15/12 Cal Row + 20 MB Jumps + Max Plank
October 23
W2 | D4
12th State CrossFit – CrossFit View Public Whiteboard Endurance Metcon (Time) In Teams of 3 6K on the Rower alternate by 500m (Sprint) Rest 5 Min 9k on the bike alternate by 600m (Sprint)
October 23
W2 | D4
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Rounds and Reps) AMRAP 20 EMOM 5 Burpees 40 Box Jumps or Step Ups 20 Cal Row 40 MB Thrusters 20 Cal Bike 40 KB Deadlifts
October 22
W2 | D3
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Snatch Pull + Snatch + OHS (10 x 1+1+1) EMOM 10: 1 Snatch Pull 1 Snatch 1 OHS Climbing Sport Sntach Pull + Power Snatch + OHS (10 x 1+1+1) EMOM 10: 1 Snatch Pull 1 Power Snatch 1 OHS Climbing Fitness Metcon (AMRAP –…