12th State CrossFit – CrossFit View Public Whiteboard Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsC: C2B Pull Ups S. 45/35 F. Jumping Pull Ups Mobility 10 Min Running Clock 90s Couch Stretch Right Leg 90s Couch Stretch Left Leg 4 Min AMRAP 10 Band Pull Aparts 10 Seated Scapular Wall…
March 1
03/02/2021
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (5 Rounds for reps) Comp: 25 Min Running Clock EMOM 5 1. 5 Devils Press (50/35) 2. 15 Box Jump Overs (24/20) 3. 18/15 Cal Machine 4. 15 Burpees 5. 50 Double Unders For Time (5 Min Cap) EMOM For Time (5 Min Cap) EMOM…
February 28
03/01/2021
12th State CrossFit – CrossFit View Public Whiteboard Metcon The Standard (Time) For Time 30 Clean and Jerks 30 Muscle Ups 30 Snatches C. (135/95) S. (115/75), Burpee Pull Ups F. (95/65), 30 Burpees + 30 Ring Rows Mobility EMOM 10 Min 1. Double Arm Chest Stretch on Rig Min 2. Prone Lat Stretch on…
February 27
02/28/2021
12th State CrossFit – CrossFit View Public Whiteboard 1-Mile Run (Time) Max Effort 1-Mile RunFor Max Effort of NOT
February 26
02/27/2021
12th State CrossFit – CrossFit View Public Whiteboard 1-Mile Run (Time) Max Effort 1-Mile RunFor Max Effort or NOT Metcon Metcon (Time) With Partner For Time 60 Cal Machine 80 Single DB Hang Clean and Jerk 100 Sit Ups 120 Single Db Step Up 100 Sit Ups 80 Single DB Hang Clean and Jerk 60…
February 25
02/26/2021
12th State CrossFit – CrossFit View Public Whiteboard 1-Mile Run (Time) Max Effort 1-Mile RunFor Max Effort OR NOT Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10: Nate 2 Muscle Ups 4 HSPU 8 KB Swings (70/55) Muscle Up Scale: 4 C2B Pul Ups or Pull Ups, 2 Burpee Pull Ups HSPU Scale: 4…
February 24
02/25/2021
12th State CrossFit – CrossFit View Public Whiteboard 1-Mile Run (Time) Max Effort 1-Mile RunFor Max Effort or NOT Metcon Boat Race (Time) 3 Rounds For Time 500m Row 400m Run Rest 3 Min After RunRest 5 Min After Last Run Metcon (Time) For Time 1,000m Row 800m Run
February 23
02/24/2021
12th State CrossFit – CrossFit View Public Whiteboard 1-Mile Run (Time) Max Effort 1-Mile RunFor Max Effort or NOT Metcon Metcon (Time) Comp: 5 Rounds 400m Run 20 Pull Ups 20 OHS (95/65) Sport: 5 Rounds 400m Run 12 Pull Ups 20 OHS (75/55) Fitness: 5 Rounds 400m Run 12 Jumping Pull Ups 20 OHS…
February 22
02/23/2021
12th State CrossFit – CrossFit View Public Whiteboard 1-Mile Run (Time) Max Effort 1-Mile RunFor Max Effort or NOT Metcon Metcon (8 Rounds for reps) EMOM 32 1. 16 DB Snatch 2. 8 – 10 Burpee Box Jump Overs 3. 20 Sit Ups 4. 10 – 15 Cal Machine Adjust reps to allow for a…
February 21
02/22/2021
12th State CrossFit – CrossFit View Public Whiteboard 1-Mile Run (Time) Max Effort 1-Mile RunFor Max Effort OR NOT Metcon Photo Bomb (Time) For Time 40 Clean and Jerks (135/95) 120 Wall Balls (20/14) 240 Double Unders S. 115/75, 16/12 F. 75/55, 14/10 Partition as needed Home WOD Metcon (Time) 5 Rounds 8 DB Hang…