12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Rounds and Reps) AMRAP 20 20 Cal Bike 40 Step Ups 20 Cal Row 40 Plate G2OH 20 Cal Other Bike 40 Hollow Rocks
September 3
Deload Week | D3
12th State CrossFit – CrossFit View Public Whiteboard Metcon Time Cap: 10 mins Competition Double Grace (Time) Double Grace 60 Clean and Jerks (135/95) Sport/ Fitness Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Cool Down Metcon (No Measure) 10 Min Bike, Run or Row + 10 Min Stretch
September 3
D3
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) E5MOM x 4 200 M Run 20 Slam Balls 200ft Sled Drag 20 Burpees Max Plank
September 2
Deload Week | D2
12th State CrossFit – CrossFit View Public Whiteboard Metcon Competition Metcon (Time) 40-30-20-10 Cal Machine Sit Up Russian KB Swing (55/35) Sport Metcon (Time) 40-30-20-10 Cal Machine Sit Up Russian KB Swing (44/26) Fitness Metcon (Time) 40-30-20-10 Cal Machine Sit Up Russian KB Swing
September 2
D2
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) Tabata Tuesday Bike Ring Row or Pull Up Air Squat Floor Press
September 1
Labor Day!
12th State CrossFit – CrossFit View Public Whiteboard Metcon Loredo (Time) 6 Rounds for Time 24 Air Squats 24 Push Ups 24 Walking Lunges 400M Run Metcon (Time) Mini Loredo 4 Rounds for Time 24 Air Squats 24 Push Ups 24 Walking Lunges 400M Run
August 31
W4 | D7
12th State CrossFit – CrossFit View Public Whiteboard Endurance Metcon (7 Rounds for time) E5MOM x 7 1. 800m Run 2. 1k Row 3. 50/40 Cal Bike 4. 40 – 30 Burpees 5. 800m Run 6. 1K Row 7. 50/40 Cal Bike
August 30
W4 | D6
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner Workout 120 Double Unders 100 Hang Cleans (95/65) 80 TTB 60 Box Jump Overs 40 Thrusters (95/65) 20 Burpee Pull Ups * EMOM – Both Partners do 3 Burpees Metcon (Time) SOLO 60 Double Unders 50 Hang Cleans (95/65) 40 TTB 20 Thrusters…
August 29
W4 | D5
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) 1:40 on/ 20 off x 3 Bike or Row Amrap 8 12 Box Step Ups 12 DB Snatch 1:40 on/ 20 off x 3 Bike or Row
August 28
W4 | D4
12th State CrossFit – CrossFit View Public Whiteboard Endurance Metcon (AMRAP – Rounds and Reps) AMRAP 8 15/12 Cal Bike 20 Banded Good Mornings (Goal 4+ Rounds) Rest 2 Metcon (AMRAP – Rounds and Reps) AMRAP 8 15/12 Cal Row 35 Double Unders or Plate Hops (Goal 4+ Rounds ) Rest 2 Metcon (AMRAP –…