12th State CrossFit – CrossFit Endurance View Public Whiteboard Endurance Note which movement you started on Metcon (Time) 3 Rounds 30/20 Cal Bike 40 Double Unders 500/400m Row 40 Slow Air Squats *use the air squats as your active rest* make sure there are 2 different paces here……Work Bike Du and 500/400 and recover on…
August 2
W5 | D6
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner 3 Rounds 1K Row (Split by 500) 30 Power Cleans (175/125) 400m Run (Together) 30 Burpees Metcon (Time) Solo 3 Rounds 400M Run 15 Burpees 500M Row 15 Power Cleans (175/125)
August 1
W5 | D5
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting COMP/SPORT Back Squat (1 x 9,7,5,3,1 @ 70% climbing) Back Squat : E3MOM x 5 9,7,5,3,1 – Start at 70% +5/10 and add 5-10lbs Each Set Fitness Metcon (AMRAP – Reps) EMOM 16 1. 30-45s Weighted Wall Sit 2. 30 Hollow Rocks 3. 15/12 Cal Bike…
August 1
W5 | D5
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) E3MIN x 6 Alternate 1. 500/400m Bike + 15 MB Thrusters + Max MB Sit Ups 2. 250/200m Row + 10 Pull ups or Ring Rows + Max Slam Balls
July 31
W5 | D4
12th State CrossFit – CrossFit Endurance View Public Whiteboard Endurance Metcon (6 Rounds for time) 5 Min Rotation x 6 (2 of each Movement for everyone) 30/20 Cal Bike Sprint 600 m Sprint 40/30 Cal Row Sprint @ 30 Min Mark 12 Min Bike Row or Run
July 31
W5 | D4
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Rounds and Reps) AMRAP 20 400m Run or 800m Bike 40 Bench Supported Lateral Hops 30 Plate G2OH 20 Step Ups Each Leg 10 Push Ups
July 30
W5 | D3
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Front Squat + Split Jerk (5 x 1+1 @ Climbing) Front Squat + Jerk Complex E2MOM x 5 1 Front Squat + 1 Split Jerk Establish a Heavy Single Sport Push Press + Push Jerk (5 x 1+3 @ Climbing) Push Press + Push Jerk…
July 30
W5 | D3
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) EMOM 20 1. Max Cal Bike 2. Max Burpees 3. Max DB Snatch 4. Rest
July 29
W5 | D2
12th State CrossFit – CrossFit View Public Whiteboard Metcon * Always start at the top of the workout. Your goal is to get as far int he workout as possible. On the last interval you finish the whole whole thing. Score is rep in interval 1&2 and Time in Interval 3! Metcon (AMRAP – Reps)…
July 29
W5 | D2
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) Amrap 8 10 Floor Press 10 Straight Leg Raises 12/10 Cal Row 30 Jump Rope Rest 2 Amrap 8 10 Renegade Rows 20 Banded Good Mornings 20 Reverse Lunges or Jumping Lunges 12/10 Cal Bike