WODs

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Cat/Cow 5 Prone Swimmers 10 Half Kneeling Wall Band Pull Aparts (EA) 5 Prone Swimmers 2 Min Chest Stretch 2 Min Prone Lat Stretch Metcon Metcon (12 Rounds for weight) EMOM 12 Min 1 : 1 Power Snatch + 3 OHS Min…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Partner Marston AMRAP 20 P1 – 1 Round of Marston P2 – Max Cal Machine Martson = 1 Heavy Deadlift 10 Toes to Bar 15 Bar Facing Burpees C: 405/285 S. 255/175 F. 185/135 Score = number of rounds +…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 5 Prone Swimmers 5 Half Kneeling Wall Rotations (EA) 2 Min Double Chest Stretch 5 Half Kneeling Wall Rotations (EA) 2 Min Pigeon Stretch (EL) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 24 400m Run 3 Rounds of Cindy 9 Snatches C….

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) 90s Calf Stretch (EL) Metcon Metcon (Time) For Time 100 Sit Ups 150 Double Unders (300 Singles) 200 Walking Lunges 150 Double Unders (300…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Double Chest Stretch 10 Seated Scapular Wall Slides 90s Banded Lat Stretch (EA) 10 Seated Scapular Wall Slides 90s Couch Stretch (EL) COMP/SPORT Bench Press (E3MOM x 4) 6 Bench Press + 6 Strict Pull Ups * If 6 is an…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Cat/Cow 5 Prone Swimmers 2 Min Prone Lat Stretch 90s Pigeon Stretch (EL) 90s Couch Stretch (EL) 5 Prone Swimmers Metcon Metcon (Time) Comp/Sport: For Time: 21 – 18 – 15 – 12 – 9 – 6 – Wall Balls (20/14) KB…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 90s Banded Lat Stretch (EA) 90s Banded Samson Stretch (EL) 90s Banded Hamstring Distraction 2 Min Double Chest Stretch 1 Min Calf Stretch (EL) Metcon Metcon (12 Rounds for weight) Comp: EMOM 12 Min 1 : 5 UB Power Cleans Min 2 :…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner Buy In 400m Double DB Farmer Carry (Split in 100s) into 150 Single DB Step Up 150 DB Snatch * After The Buy In Both Members complete 300 Reps * One Athlete runs 200m while the other athlete works to complete Reps C….

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 90s Barbell Trap Smash (EA) 2 Min Prone Lat Stretch 90s Pigeon Stretch (EL) 2 Min Double Chest Stretch 90s Couch Stretch (EL) Metcon Metcon (4 Rounds for time) Comp: Every 6 Minutes x 4 500m Row 4 Muscle Ups 8 Clusters (135/95)…