12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Rounds and Reps) AMRAP 6 5 Push Ups 10 Pull Ups or Ring Rows 15 Air Squats * Rest 1 Min AMRAP 6 5 Burpees 10 Lunges 15 Sit Ups * Rest 1 Min AMRAP 6 5 Plate Thrusters 10 Plate G2OH 15…
June 15
06/16/2019
12th State CrossFit – CrossFit Endurance View Public Whiteboard 1-Mile Run (Time) Max Effort 1-Mile Run 2k Row (Time) Max Effort 2k Row Metcon (AMRAP – Reps) Run Pacing on Paula St 60s On W/10s Rest x 14 20s rest after every 2 reps Ever wonder why you kept up with everyone on the first…
June 14
W2 | D6
12th State CrossFit – CrossFit View Public Whiteboard Metcon Cap 30:00 Goal 22:00-25:00 Metcon (Time) Partner WOD For Time: 60 Deadlifts (225/145) 60 HSPU 600m Run – Together 40 Front Squats (205/135) 40 T2B 40 Cal Machine of Choice 20 Shoulder to Overhead (185/125) 20 Muscle Ups of Choice 20 Syncro Burpees Metcon (Time) Solo…
June 13
W2 | D5
12th State CrossFit – CrossFit View Public Whiteboard Metcon Power Snatch (8×3 @ Climbing) EMOM 8 3 TNG – Power Snatches – Climbing Metcon (AMRAP – Reps) @ 10:00 AMRAP 8: 5 OHS (165/115) 10 Burpees 15 Cal Machine Of Choice @ 20:00 E2MOM x 4 : 200m Run + Max DB Shoulder to Overhead…
June 13
W2 | D5
12th State CrossFit – Fitness30 View Public Whiteboard Metcon (AMRAP – Reps) Mean Machine 1:40 on/20 off x3 Bike or Row AMRAP 8 10 SDPH 10 Squat Jumps or Squats 10 KB Swings 10 Jumping Lunges or Reverse Lunges 1:40 on/20 off x 3 Bike or Row
June 12
W2 | D4
12th State CrossFit – CrossFit Endurance View Public Whiteboard Metcon (Time) 0 – 5 800 Run @ 1 Mile Pace @ 5 E90s x 4 – 200 M Run 11-16 800 M Run Rest 2 Min 18 – 23 1K Row @ 2K Pace @ 23 E90s x 4 250 Row 29 – 34 1K…
June 11
W2 | D3
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Front Squat (1×1 @ 94%, 4×2 @ 84%) Front Squat 1×1 @ 94% 4×2 @ 84% Sport Back Squat (5×1 @ 3RM + 15/5 Across) Back Squat 5×1 Across @ 3RM +15/5 -E3MOM Assistant Exercise: 20 Glute Bridge Fitness Metcon (Time) 15 Min to Complete…
June 11
W2 | D3
12th State CrossFit – Fitness30 View Public Whiteboard Metcon (AMRAP – Reps) 2 Min Row 2 Min Sled Drag 1 Min Row 1 Min Sled Drag AMRAP 6 5 Burpee Box Jump Overs 15 Air Squats 1 Min Sit Ups 1 Min Bike 2 Min Sit Ups 2 Min Bike
June 10
W2 | D2
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Clean and Jerk (1×3 @75%, 1×3@ 80%, 3×1 @ 85/88/91%) Clean and Jerk 3 @ 75% 3 @ 80% 3×1 @ 85/88/91% Sport Bench Press (5×1 @ 3RM + 10/5 across) Bench Press 5×1 Across @ 3RM +10/5 -E3MOM Assistant Exercise: 8-12 Renagade Rows (per…
June 10
W2 | D2
12th State CrossFit – Fitness30 View Public Whiteboard Metcon (4 Rounds for reps) Tabata Tuesday MB Thruster Row Jump Rope Slam Ball * Rest 1 Min after each Exercise*