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 24 60 Cal Machine ** 30 Sit Ups ** 60 Step Ups, 20″ All ** 30 Sit Ups ** **= Complete 5 Burpees after Each Exercise before moving…
February 7
02/08/2021
12th State CrossFit – CrossFit View Public Whiteboard 1-Mile Run (Time) Max Effort 1-Mile RunFor Max Effort or NOT COMP/SPORT Metcon (6 Rounds for weight) EMOM 12 – Alt 1. 1 Hang Clean + 1 Front Squat + 1 Jerk 2. 1 Clean and Jerk Start at 65 -70 % 1RM and Climb * Try…
February 6
02/07/2021
12th State CrossFit – CrossFit View Public Whiteboard 1-Mile Run (Time) Max Effort 1-Mile RunMax Effort or NOT
February 5
02/06/2021
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) With a Partner AMRAP 30 1 Mile Run (Both) into AMRAP 100 Push Ups 200 Sit Ups 300 Air Squats 2k Row or 4K Bike * Split amrap as…
February 4
02/05/2021
12th State CrossFit – CrossFit View Public Whiteboard 1-Mile Run (Time) Max Effort 1-Mile RunFor Max Effort or NOT Metcon 30 Min Running Clock 12 Min Window 1 – 10 DB Squats (50/35) Bar Facing Burpees With Time Remaining Find Max Cluster Rest 3 Min AMRAP 15 50 Double Unders 15 C2B 12 Clean and…
February 3
02/04/2021
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 25 1K Row or 2K Bike 20 Box Jump Overs 30 Sit Ups 400m Run Home WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20 40 Waling Lunges…
February 2
02/03/2021
12th State CrossFit – CrossFit View Public Whiteboard 1-Mile Run (Time) Max Effort 1-Mile RunFor Max Effort OR NOT COMP/SPORT Back Squat (E3MOM x 5) 5 Back Squats @ 60%, 65%, 70%, 75%, 80% + 5 Seated Box Jumps Fitness Metcon (3 Rounds for time) E5MOM x 3 1k Bike or 500m Row 15 HR…
February 1
02/02/2021
12th State CrossFit – CrossFit View Public Whiteboard 1-Mile Run (Time) Max Effort 1-Mile RunMax Effort OR NOT Competition Handstand Walk (EMOM 8: 40 ft ) Sport Handstand Push-ups (EMOM 8: 5 – 8 Reps) *Think about total volume when choosing rep scheme Fitness Metcon (AMRAP – Rounds and Reps) AMRAP 4 Rest 1 x…
January 31
02/01/2021
12th State CrossFit – CrossFit View Public Whiteboard 1-Mile Run (Time) Max Effort 1-Mile RunDay 1 of Challenge: Max Effort or NOT COMP/SPORT Metcon (6 Rounds for weight) EMOM 12 – Alt 1. 1 Hang Clean + 1 Front Squat + 1 Jerk 2. 1 Clean and Jerk Start at 65 -70 % 1RM C&J…