WODs

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Banded Pass Throughs 5 Banded OHS 10 Half Kneeling Banded Wall Rotations (5 EA) 5 Banded OHS 10 Alt Band Rotations in Squat (5 EA) 5 Banded OHS COMP/SPORT Snatch Complex (EMOM 10 ) Min 1 – 5: 1 High Hang Snatch…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Band Pull Aparts 10 Seated Scapular Wall Slides 10 Lateral Band Walks (EL) 10 Band Pull Aparts 90s Pigeon Stretch (EL) 10 Lateral Band Walks (EL) 10 Band Pull Aparts Competition Metcon (6 Rounds for reps) EMOM 12 Min 1. 40 –…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Cat/Cow 5 Prone Swimmers 5 Half Kneeling Banded Wall Rotations (EA) 90s Prone Lat Stretch 90s Double Chest Stretch 5 Prone Swimmers 5 Half Kneeling Banded Wall Rotations (EA) COMP/SPORT Split Jerk Complex (E90s x 8) E90s x 8 Set 1 –…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 12th State Founders Day 1200m Run Together 7 Rounds (Each)(You Go I Go) 9 Burpees 2 Plate 14 OH Walking Lunges With Plate 800m Run Together P1 Does 9 Burpees to Plate P2 Does 9 Burpees to Plate P1 Does 14 OH Walking Lunges…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Cat/Cow 5 Prone Swimmers 2 Min Double Chest Stretch 5 Prone Swimmers 10 Seated Scapular Wall Slides 90s Couch Stretch (EL) 90s Hamstring Stretch against Rig (EL) Metcon Fire Corn (Time) 3 Rounds 25 Burpees 25 Sumo Deadlift High Pulls 2 Rounds…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Legs Up on Wall 2 Min Wall Split 1 Min Figure 4 (EL) 90s Calf Stretch (EL) 90s Couch Stretch (EL) Metcon Metcon (9 Rounds for time) E3MOM x 9 (Alt) 1. 400m Run 2. 500/400m Row 3. 1000/900m Bike .62…

12th State CrossFit – CrossFit View Public Whiteboard Mobility () COMP/SPORT Bench Press (E3MOM x 4 ) 6 Bench Press + 6 – 8 Strict Pull Ups * Weighted if needed Fitness Metcon (AMRAP – Rounds and Reps) AMRAP 12 200m Run 10 Floor Press 250 Row or 500 Bike 20 Russian Twists Metcon Metcon…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 90s Barbell Trap Smash (EA) 2 Min Double Chest Stretch 2 Min Prone Lat Stretch 90s Couch Stretch (EL) 90s Pigeon Stretch (EL) Metcon Metcon (3 Rounds for time) @0 21-15-9 Calorie Machine Hang Clean @ 10 Min Mark 3 Rounds of 15…

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 hereSport:…