WODs

12th State CrossFit – CrossFit 21.1 * Workout details will be posted tonight at 8PM View Public Whiteboard Mobility Metcon (No Measure) 90s Banded Shoulder Distraction Each Arm 2 Min Tricep Smash (Each Arm on barbell in rig) 2 Min Double Pec Stretch Metcon Crossfit Games Open 21.1 RX (Ages 16-54) (Time) For Time: 1…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 10 Min Running Clock (Back on Floor ) 2 Min Legs Up on Wall 2 Min Wall Split 1 Min Figure 4 Left Leg 1 Min Figure 4 Right Leg (Standing) 2 Min Calf Stretch Right Leg (One Min Back Knee Straight) (One…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Banded Wall Squat 2 Min Double Chest Stretch Against Rig 2 Min Banded Wall Squat (Arms Overhead) 2 Min Couch Stretch Each Leg COMP/SPORT Front Squat + Jerk (E2MOM x 5) 3 Front Squats + 3 Jerks Push or Split @…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 1 Min KB Calf Smash (Each Leg) ** 2 Min KB Kneeling Calf Stretch (Each Leg) ** 1 Min Banded Shoulder Distraction (Each Arm) ** ** = 10 Band Pull Aparts after each section COMP/SPORT Metcon (2 Rounds for reps) Strict Strength Comp:…

12th State CrossFit – CrossFit View Public Whiteboard Mobility Metcon (No Measure) 2 Min Box Lat Stretch with PVC Pipe 10 Scorpions 5 Prone Swimmers 5 Half Kneeling Thorasic Wall Roations Each Side 5 Prone Swimmers 10 Scorpions 2 Min Box Lat Stretch with PVC Pipe COMP/SPORT Power Clean (EMOM x 10 ) 1 Hang…

12th State CrossFit – CrossFit Walk or Run 5 K 10 Min of Stretching Calves, Quads and Hamstrings View Public Whiteboard

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) With Partner For Time: 400m Run (Both) 12 Rounds of (ABA Style) 5 HSPU 10/8 Cal Machine 15 Air Squats 800m Run (Both) 8 Rounds of DT (ABA Style) 400m Run (Both) C. (155/105) S. (135/85) F. (95/65), Box HSPU or Z-Press Metcon (Time)…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Comp: 27 – 21 – 15 – 9 Wall Balls (20/14) Knees to Elbow Lateral Barbell Burpees Sumo Deadlift High Pull (95/65) Sport: 24 – 18 – 12 – 6 Wall Balls (20/14) Knees to Elbow Lateral Barbell Burpees Sumo Deadlift High Pull (75/55)…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Coffland (Time) Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800-m run 30 push-ups Post time to commentsU.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered…