WODs

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Rounds and Reps) AMRAP 18 EMOM 3 MB Thrusters *Start with MB Thrusters 50/40 Cal Bike 40 Sit Ups 30 Burpees 20 Ring Rows or Pull Ups

12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Front Squat + Push Jerk + Split Jerk (5 x 1+1+1 @ Climbing) Front Squat + Jerk Complex E2MOM x 5 1 Front Squat + 1 Push Jerk + 1 Split Jerk Climbing Sport Push Press (5×4 @ Light to moderate weight) Push Press +…

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) Amrap 7 12/10 Cal Bike 10 Russian KB Swings 20 Jump Rope Rest 1 Amrap 6 12/10 Cal Row 10 Sumo Deadlift High Pull 20 Sit Ups Rest 1 Amrap 5 400 M Run Max Slam Balls

12th State CrossFit – CrossFit View Public Whiteboard Metcon * Always start at the top of the workout. Your goal is to get as far in the 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)…

12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition 3 position Snatch (5×1) High Hang Snatch + Mid Hang Snatch + Snatch3 Position Snatch: E2MOM x 5 High Hang Catch @ 2″ Hang Catch @ 4″ Full Snatch Catch @ Parallel Sport Hang Snatch (5×4 ) Hang Snatch: E2MOM x 5 4 Hang Snatch…

12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (Time) E6MIN x 3 500M Row or 1K Bike 15 Burpees 30 Step Ups 45 Jump Rope Max Plank Rest 1 Min

12th State CrossFit – CrossFit Endurance View Public Whiteboard Endurance Hero Endurance (Time) Hero Endurance You can Partner or Go Solo 40 Min CAP Small 3 Rounds For Time 1k Row 50 Burpees 50 Box Jumps (Step Down) 800m Run

12th State CrossFit – CrossFit View Public Whiteboard Metcon Rene (Time) 7 rounds for time of: 400m Run 21 Walking Lunges 15 Pull-Ups 9 Burpees *If you have a 20-lb. weight vest or body armor, wear it.Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013To learn more about Rene click hereTime…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Competition Metcon (AMRAP – Reps) EMOM 30 1. 20/17 Cal Row or Bike 2. 10 Burpee Box Jump Overs 3. Rest * courtesy of Icon Athlete Sport Metcon (AMRAP – Reps) EMOM 30 1. 17/14 Cal Row or Bike 2. 8 Burpee Box Jump Overs 3….