12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) Partner: AMRAP 10 Buy In: 600m Run (Together) P1: 20 DB Farmers Carry Walking Lunges + 20 DB Push Press P2: Max Sit Ups Rest 2 AMRAP 8 Buy In: 400m Run (Together) P1: 10 Double DB Hang Cleans + 10…
June 9
06/10/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 5 Jefferson Curls (Light) 10 Table Tops 5 Prone Swimmers Into: 2:00 Banded Frog Stretch 2:00 Banded Childs Pose 1:30 Banded Internal/External Hip Mob 2:00 Banded Lat Stretch 1:00 Banded Internal Shoulder Mob. Metcon Metcon (8 Rounds for time) Comp: Every 2:30 x 8…
June 8
06/09/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2:00 Legs on Wall 2:00 Wall Split 2:00 Hip 90-90s 1:00 Table Tops(Slow and Steady) 2:00 Couch Stretch Metcon Metcon (Time) Granite Games Semi Final Event #5 For Time: 150 ft Sled Push 30 Burpees 150 ft Sled Push 1k Run 100/70 Cal Bike 1k Run…
June 7
06/08/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (Time) 3 Rounds 10 HSPU 20 Pistols 80 Double Unders C. As Written S. Pistol Scales, 60 Double Unders F. 5 Wall Walks or Wall Walk Scales, 120 Single Unders Rest 5 Minutes Metcon (Time) 3 Rounds 10 Hang Cleans (155/105) 20 Box Jump Overs…
June 6
06/07/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 3 Rounds for Quality: 15 KB Pull Overs on Bench 20 Hip 90-90s 5 Jefferson Curls (Light) 10 Arm Circles w/ 2.5lb Plates (Forward & Back) Into: 2:00 Couch Stretch 2:00 Childs Pose Metcon Metcon (Time) MACC Semi Final Workout #5 For Time: 2k Bike or…
June 5
06/06/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 10 Lu Raise + 8 Y’s + 6 Row W Press 20 Tib Raise 10 SL Calf Raise (Slow) Into: 2:00 Banded Lat Stretch 1:00 Banded Internal Shoulder Mob. 2:00 Banded Samson Stretch 2:00 Banded Hamstring Mob. COMP/SPORT Snatch (1 Rep Max ) 20…
June 3
06/04/2022
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner: For Time 20 Tire Flips 40 Burpees Over Partner: Partner Holding Plank 400m Run w Med Ball 100 Med Ball Cleans 400m Run w Med Ball 40 Burpees Over Partner: Partner Holding Plank 20 Tire Flips * Split Reps as Needed * Both…
June 2
06/03/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 15 KB Pull Overs on Bench 15 Front Rack Openers on Bench Into: 1:00 Banded Internal Shoulder Mob. 2:00 Banded Lat Stretch 1:00 Seal Stretch 1:30 Childs Pose 1:30 Frog Stretch COMP/SPORT Clean and Jerk (20 Minutes to Find 1 Rep Max ) 500m…
June 1
06/02/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2:00 Legs on Wall 2:00 Wall Split 2:00 Hip 90-90s 2:00 Down Dog Calf March 2:00 Seal Stretch 2:00 Childs Pose Metcon Metcon (4 Rounds for time) E10Min x 4 400m Run 300m Back ward Sled Drag 25/20 Cal Bike 100 Foot Seal Walk * 50…
May 31
06/01/2022
12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 20 Tib Raises 15 Elevated Calf Raises Into: 2:00 Banded Lat Stretch 1:00 Banded Internal Shoulder Mob 2:00 Double Chest Stretch 2:00 Calf Stretch(Bent and Straight Leg) Metcon Metcon (5 Rounds for reps) Tabata Calorie Machine * Sit Ups * Jump Rope * Burpee…