WODs

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner For Time: 100 Cal Machine 100 DB OH Walking Lunges: Partner Holds Wall Sit 80 Cal Machine 80 DB Hang Clean and Jerk : Partner Holds DB in OH Postion 60 Cal Machine 60 T2B: Partner Hangs 40 Cal Machine 40 Push Ups:…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 90s Barbell Trap Smash (EA) 90s Banded Samson Stretch (EL) 90s Banded Hamstring Distraction (EL) 2 Min Double Chest Stretch COMP/SPORT Deadlift (E20s x 10 Minutes ) 1 Deadlift 70% * 3 Sec Negative * Do Not Drop * If you don’t have…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Feet Up on Wall 2 Min Wall Split 90s Figure 4 Stretch (EL) 90s Couch Stretch (EL) 60s Calf Stretch (EL) Metcon Riley (Time) For time: Run 1.5 miles 150 Burpees Run 1.5 milesIn honor of Army Sgt. 1st Class Riley…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Cat/Cow 10 Band Pull Aparts 5 Prone Swimmers 2 Min Lat Stretch (on Box) 5 Prone Swimmers 90s Pigeon Stretch (on Box EL) 10 Band Pull Aparts 90s Couch Stretch (EL) COMP/SPORT Clean Complex (E90s x 8 Alternating) 1. 1 Squat Clean…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Prone Lat Stretch 10 Seated Scapular Wall Slides 2 Min Double Chest Stretch 10 Seated Scapular Wall Slides 90s Pigeon Stretch (EL) 90 Couch Stretch (EL) Competition Metcon (3 Rounds for reps) EMOM 8 Min 1. 15/12 Cal Machine MIn 2….

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 5 Prone Swimmers 2 Rounds 5 Banded OHS 5 Half Kneeling Band Pull Aparts (EA) Then 90s Banded Samson Stretch 90s Banded Hamstring Distraction 2 Min Double Chest Stretch COMP/SPORT Overhead Squat (E90s x 8 ) 2 Overhead Squats * Work up to…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner: 300 Calories for Time P1 Starts on Machine P2 Completes 200m Run 5 KB Clean and Jerks (Each Arm) 100m Farmer Carry then switch C. 55/35 S. 45/25 F. Weight of Choice * M/F Partners 270 Calories * F/F Partners 240 Calories Metcon…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 90s Barbell Quad Smash (EL) 90s Barbell Bicep/Forearm Smash (EA) 90s Couch Stretch (EL) 90s Pigeon Stretch (EL) COMP/SPORT Deadlift (E20s x 10 Minutes) 1 Deadlift @ 65% 1RM * Hold for 3s @ top * Use double Overhand Grip * Lower to…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Feet Up on Wall 2 Min Wall Split 90s Bench Psoas Stretch (EL) 90s Pigeon Stretch (EL) Metcon Metcon (Calories) EMOM 30 1.Max Calorie Machine (All out effort) 2. Rest * Record Total Calories