WODs

12th State CrossFit – CrossFit Partner Metcon Metcon (Time) Buy In: 800m Run Together 80 Double DB Box Step ups 40 Devils Press 20 Tire Flips 40 Devils Press 80 Toes 2 Bar Cash out: 800m Run Together * Split all work as needed besides the buy in and cash out Solo Metcon Metcon (Time)…

12th State CrossFit – CrossFit Mobility 2 Rounds 20 Dead Bugs 10 Prone Press Ups Into: 1:00 Quad Smash 1:00 Lizard Stretch 2:00 Frog Stretch 1:00 Rhomboid Stretch in Childs Pose 1:00 Seated Hamstring Stretch COMP/SPORT Front Squat 12:00 To Find 1RM Fitness Metcon (Weight) E4MOM x 3 150ft Heavy BW Sled Sprint 16 Jumping…

12th State CrossFit – CrossFit Mobility 2:00 Legs on Wall 1:00 Figure 4 on Wall 1:00 Cobra Stretch 1:00 Down Dog 1:00 Lizard Pose 1:00 Bottom of Squat Metcon Jerry (Time) For Time: 1-Mile Run 2k Row 1-Mile RunIn honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment…

12th State CrossFit – CrossFit Mobility 2 Rounds 10 Lu Raise 15 Banded Face Pulls Into: 1:00 Wall Hinge 1:00 External Shoulder Mob. w/ PVC Pipe 1:00 Lat Smash 1:00 T-Spine Ext. Over Foam Roller COMP/SPORT Choose One Gymnastic Bench Mark 30 Muscle-Ups (Time) 30 muscle-ups for time 30 Bar Muscle Ups (Time) 50 C2B…

12th State CrossFit – CrossFit Mobility 2 Rounds 10 Thread the Needles (Frog Position) 10 KB Ankle Mobs Into: 2:00 Banded Samson Stretch 1:00 Banded Internal/External Hip Opener 1:00 Banded Hamstring Mob. 2:00 Quad Smash COMP/SPORT Back Squat 12:00 To Find 1RM Fitness Metcon (Weight) EMOM 12 1 & 2) 15-25 Cal Bike 3) 16…

12th State CrossFit – CrossFit Mobility 2 Rounds 10 T+ 8 Ys + 6 Row W Press 10 KB Pull Overs Into: 1:00 Kneeling Banded Lat Stretch 1:00 Banded Internal Shoulder Mob. 1:00 Double Chest Stretch 2:00 Couch Stretch COMP/SPORT 25:00 Max Out Window Snatch Clean and Jerk Fitness Metcon (AMRAP – Rounds and Reps)…

12th State CrossFit – CrossFit Partner Metcon Metcon (Time) Buy in: 200m Farmers Carry (Both Prtners) into 12 Rounds (ABA) 6 Pull Ups 12 Air Squats 12 Slam Balls 18 Sit Ups * 200m Row* (Both Partners) into Cash Out: 200m Farmers Carry (Both Partners) * After both partners row, switch which partner is partner…

12th State CrossFit – CrossFit Mobility 1:00 Straight Leg + Bent Leg Calf Stretch 1:00 Down Dog Calf March 1:00 Seated Hamstring Stretch 2:00 Seated Straddle 2:00 Lizard Stretch 2:00 Childs Pose Metcon Metcon (Time) 100 – 80 – 60 – 40 – 20 Double Unders 50 – 40 – 30 – 20 – 10…

12th State CrossFit – CrossFit Mobility 2 Rounds 15 Banded Face pulls 10 Lu Raises Into: 1:00 Wall Hinge 1:00 PVC Pipe External Shoulder Mob. 1:00 Double Chest Stretch on Rig 1:00 Tricep Stretch on Rig COMP/SPORT Metcon (AMRAP – Reps) Comp EMOM 10 2 – 4 Ring Muscle Ups Sport C2B, Bar Muscle Up…