12th State CrossFit – CrossFit View Public Whiteboard Metcon Competition Metcon (AMRAP – Reps) EMOM 25 1. 18/15 Cal Row 2. 5-7 Sandbag Cleans / Stones 3. 15 TTB 4. 50 Double Unders 5. Rest Sport Metcon (AMRAP – Reps) EMOM 25 1. 15/12 Cal Row 2. 5 – 7 Sandbag Cleans / Stones 3….
August 15
W2 | D5
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) E5MOM x 4 400m Run 24 Russian KB Swings 14 HR Push Ups Max Farmer Carry
August 14
W2 | D4
12th State CrossFit – CrossFit View Public Whiteboard Endurance Metcon (AMRAP – Rounds and Reps) AMRAP 8 15/12 Cal Bike 15 Burpee (Goal 3+ Rounds) Rest 2 Metcon (AMRAP – Rounds and Reps) AMRAP 8 15/12 Cal Row 20 Jumping Lunges (Goal 4 Rounds) Rest 2 Metcon (AMRAP – Reps) AMRAP 8 200m Run 20…
August 14
W2 | D4
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) AMRAP 20 3 Burpee Broad Jumps 6 Air Squats * 250 row/500 bike 6 Burpee Broad Jumps 12 Air Squats *** 9 Burpee Broad Jumps 18 Air Squats *** 12 Burpee Broad Jumps 24 Air Squats ***** Keep going up by 3…
August 13
W2 | D3
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) EMOM 6 1: 10-15 Cal Row 2: Max Backward Sled Drag Rest 1 AMRAP 6 20 Lateral Supported Bench Hops 100 Ft Shuttle Rest 1 EMOM 6 1: 10 -15 Cal Bike 2: Max Ring Row or Pull Up
August 12
W2 | D2
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Power Snatch (5 x 5 + 5-10lbs) EMOM 10 1: 5 TNG Power Snatch + 5-10lb 2: 8 – 12 C2B Pull Ups Sport Power Snatch (5 x 5 + 5-10lbs) EMOM 10 1: 5 TnG PS + 5-10lb 2: 6 – 10 C2B Pull…
August 12
W2 | D2
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) Tabata Tuesday Bike Slam Ball Jump Rope Sit Up
August 11
W2 | D1
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Clean Pull + Squat Clean with Pause + Squat Clean + Jerk (6 x 1+1+1+1 @ Climbing) E2MOM x 6 – Climbing 1 Clean Pull 1 Squat Clean w Pause Catch @ Parallel Drop Bar 1 Squat Clean 1 Jerk Sport Power Clean + Split…
August 11
W2 | D1
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) AMRAP 6 5 Burpees to Plate 10 Plate G2OH 20 Plate Hops into 3 MIn to Complete 500 M Row or 1,000 m Bike into AMRAP 9 200m Run 20 Walking Lunges
August 10
W1 | D7
12th State CrossFit – CrossFit View Public Whiteboard Endurance Metcon (Time) E5MOM x 4 1. 800m Run 2. 1k Row 3. 50/40 Cal Bike 4. 40 – 30 Burpees * Each Week for this cycle we will add 5 more minutes starting with 1. 800 m Run next Sunday