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 22
W4 | D2
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) AMRAP 8 14 Air Squats 7 Dips 14 Plate G2OH 7 Dips Rest 2 AMRAP 8 7 Burpees 14 OH Plate Lunges 7 Burpees 14 Plate Hops
July 21
W4 | D1
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Snatch (5 x 1+2) Snatch: E2MOM x 5 1 Hang Snatch Catch @ 4″ 2 Full Snatch Singles Sport Hang Snatch (5 x 2+2) Hang Snatch: E2MOM x 5 2 Hang Snatch + 2 OHS Add 5-10 lbs from last week Fitness Metcon (AMRAP –…
July 21
W4 | D1
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) EMOM 20 1. Max Cal Bike or Row 2. Max Russian KB Swing 3. Max Straight Leg Raise 4. Rest
July 20
W3 | D7
12th State CrossFit – CrossFit Endurance View Public Whiteboard Endurance Metcon (Time) For Time 1 Mile Run 100 DU or 200 SU 1200m Run 75 Air Squats 800m Run 50 Burpees
July 19
W3 | D6
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner Wod For time 20 Bar Muscle Ups 80 Thrusters (95/65) 60 Burpees 40 C2B Pull Ups 60 S2OH 80 Sit Ups 60 Pull Ups Metcon (Time) Solo: For time 10 Bar Muscle Ups 40 Thrusters (95/65) 30 Burpeess 20 C2B Pull Ups 30…
July 18
W3 | D5
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting COMP/SPORT Back Squat (1 x 10,8,6,4,2 @ 60% + 5/10lbs @ climbing) Back Squat : E3MOM x 5 10, 8, 6, 4, 2 – Start at 60% +5/10 and add 5-10lbs Each Set Fitness Metcon (AMRAP – Reps) E4MOM x 4 8 Burpee Broad Jumps 16…
July 18
W3 | D5
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) Mean Machine 1:40 on / 20 Rest x 3 Row or Bike AMRAP 8 25 Jump Rope 15 Russian KB Swings 10 Burpees 1:40 on/ 20 Rest x 3 Row or Bike
July 17
W3 | D4
12th State CrossFit – CrossFit Endurance View Public Whiteboard Endurance Metcon (Time) 1:3 Work to Rest 4 Rounds 12/10 Cal Bike Sprint 200 Foot Banded Running 12/10 Cal Bike Sprint 8 Burpees @30min 12 Min Cool Down Row or Jog
July 17
W3 | D4
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) AMRAP 20 6 Step Ups (with Ball) 6 Sit Ups 6 Slam Balls * Run 600, Row 750, or Bike 1000 12/12/12 ** 18/18/18 ** 24/24/24 Keep adding 6