WODs

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 30 – Partner 1k Row 1 Round of Barbra 1 Round of Kelly 2K Bike Kelly = 400m Run (Run Together) 30 Wall Balls 30 Box Jumps Barbra = 20 Pull Ups 30 Push Ups 40 Sit Ups 50…

12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Deadlift (20 x 1 @70-75%) Deadlift Every 30s for 10 Min 1 Deadlift at 70-75% Sport Deadlift (20 x 1 @ Mod-Heavy +5/10lbs) Deadlift Every 30s for 10 Min 1 Deadlift at Mod to Heavy + 5/10lb Fitness Metcon (AMRAP – Reps) 5 Min Amrap…

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

12th State CrossFit – CrossFit View Public Whiteboard Endurance Metcon (AMRAP – Reps) EMOM 30 1. 18/15 Cal Row 2. Jumping Lunges or Reverse Lunges 3. 15/12 Cal Bike 4. 15 Burpees 5. Rest

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Rounds and Reps) AMRAP 20 30 Air Squats 30 Push Ups 30 Lunges 30 Ring Rows 30 Banded Good Mornings 30 DB Seated Press * Row or Bike 250/500 Every 4 min Starting with Row/Bike

12th State CrossFit – CrossFit View Public Whiteboard Weightlifting COMP/SPORT Bench Press (1x 9,7,5,3,1 @ 70% + 5-10lbs) BENCH : E3MOM x 5 9,7,5,3,1 Start at 70% and add 5-10lbs Fitness Metcon (AMRAP – Reps) E4MOM x 4 12 Floor Press 24 Renegade Rows 12 DB Lunges Max Cal Bike Metcon Competition Metcon (Time) 3…

12th State CrossFit – Fitness30 View Public Whiteboard Fitness Metcon (AMRAP – Reps) E5Min x 4 200m Run 35 Sit Ups 25 Slam Balls 15 Burpees Broad Jumps

12th State CrossFit – CrossFit View Public Whiteboard Gymnastics COMP/SPORT Metcon (No Measure) HSPU Fitness Metcon (Calories) EMOM 10 On Rower or Bike 30s Sprint 30s Easy Metcon Competition Metcon (AMRAP – Reps) AMRAP 7 3 C2B PULL UPS 3 HANG CLEAN AND JERK (135/95) 3 LATERAL BARBELL BURPEES 6,6,6 9,9,9 12,12,12 Rest 3 Work…

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) Tabata Tuesday Row Sit Up Bike Jumping Lunge