WODs

12th State CrossFit – CrossFit View Public Whiteboard 1-Mile Run (Time) Max Effort 1-Mile RunFor Max Effort OR NOT Metcon Metcon (Time) With a Partner For Time With Partner 800 M Run (Together w/ Med Ball) 8 Rounds (ABA Style) 9 MB Cleans 12 Box Jumps 15 Wall Balls Into 8 Rounds (ABA Style) 8…

12th State CrossFit – CrossFit View Public Whiteboard 1-Mile Run (Time) Max Effort 1-Mile RunFor Max Effort OR NOT Metcon 0 – 21 20 BFBurpees 20 Squat Snatches 25 BFBar Facing Burpees 15 Squat Snatches 30 BFBurpees 10 Squat Snatches * You have until 14 Min Mark to Complete the Work Above* * If you…

12th State CrossFit – CrossFit View Public Whiteboard 1-Mile Run (Time) Max Effort 1-Mile RunFor Max Effort OR NOT Metcon Metcon (3 Rounds for reps) AMRAP 8 5 HR Push Ups 10 Reverse Lunges 15 Russian Twists (over and back = 1) 10/20/30 15/30/45 20/40/60 Rest 2 MIn EMOM 10 200/150m Row or 400/300 Bike…

12th State CrossFit – CrossFit View Public Whiteboard 1-Mile Run (Time) Max Effort 1-Mile Runfor Max Effort or NOT COMP/SPORT Back Squat ( 3 Rep Max ) 12 Min to Find a Max or Heavy for Day Fitness Metcon (Time) E4MOM x 3 15/12 Cal machine 15 Burpees 20 Sit Ups 25 Squat Jumps Metcon…

12th State CrossFit – CrossFit View Public Whiteboard 1-Mile Run (Time) Max Effort 1-Mile RunFor Max Effort or NOT Competition Muscle-ups (EMOM 6 ) 2 – 5 Reps Sport Handstand Push-ups (EMOM 6 ) 6 – 10 Reps Fitness Metcon (3 Rounds for reps) EMOM 9 1. 10 – 15 Cal Row 2. 10 –…

12th State CrossFit – CrossFit View Public Whiteboard 1-Mile Run (Time) Max Effort 1-Mile RunFor Max Effort OR NOT COMP/SPORT Clean and Jerk (1 RM ) 12 Min to Find a Heavy or Max for Day Fitness Metcon (4 Rounds for reps) 12 Min Running Clock 1 Min Max Jump Rope 1 MIn Max Reverse…

12th State CrossFit – CrossFit View Public Whiteboard 1-Mile Run (Time) Max Effort 1-Mile RunFor Max Effort OR NOT

12th State CrossFit – CrossFit View Public Whiteboard 1-Mile Run (Time) Max Effort 1-Mile RunFor Max Effort OR NOT Metcon Metcon (6 Rounds for reps) EMOM 24 Min 1. 15/12 Cal Machine Min 2. 15 Burpees Min 3. 15 KB Swings (Shooters Choice Weight) MIn 4. 20 Sit Ups S. 12/0 Calories, 12 Burpees F….

12th State CrossFit – CrossFit View Public Whiteboard 1-Mile Run (Time) Max Effort 1-Mile RunFor Max Effort OR NOT Metcon n a 30 Min Window 0 -7 Open Workout 16.3 7 – 14 7 Min to Find 3 RM OHS 14 – 30 Open Workout 17.5 CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7…