12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) With a Partner Metcon 100 Cal Machine 100 KB Swings Then Accumulate 200 Box Step Ups *200m run* One Partner starts Step Ups While the other is running 200m. Continue to switch till 200 Step Ups are complete. Then 100 TTb 100 Cal Machine…
January 28
01/29/2021
12th State CrossFit – CrossFit View Public Whiteboard Metcon In 30 min running Clock Open Workout 13.3 AMRAP 12 150 Wall Balls 90 Double Unders 30 Muscle Ups 6 Minutes to Find 3 Rep Max S2OH AMRAP 12 17.1 10-20-30-40-50 DB Snatch 15 Burpee Box Jump Overs After Each Set of Snatches CrossFit Games Open…
January 27
01/28/2021
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (9 Rounds for time) E3MOM x 9 Alternating 1. 500m Row or 1K Bike + Max Hollow Hold 2. 30 Sit Ups 15 Push ups 30 Reverse Lunges Max Plank ** Record the time holding each position for each round ** Start and Finish with…
January 25
01/26/2021
12th State CrossFit – CrossFit View Public Whiteboard Gymnastics Metcon (2 Rounds for reps) Comp: EMOM 10 1. 3 – 5 Ring Muscle Ups 2. 10 – 12 Pistols Sport: EMOM 10 1. 6 – 10 C2B Pull Ups 2. 10 – 12 Pistol Practice * Round 1 = Mu or C2B Pull Ups *…
January 24
01/25/2021
12th State CrossFit – CrossFit View Public Whiteboard COMP/SPORT Metcon (6 Rounds for weight) Clean and Jerk EMOM 12 Min 1. 1 Clean Pull, 1 Hang Clean, 1 Low Hang Clean Hang: Catch @ 4 inches Low Hang Clean: Catch @ 4 Inches Min 2. 1 Clean and Jerk * Change Weights after Clean and…
January 21
01/22/2021
12th State CrossFit – CrossFit @ 0 15.4 @ 8 Min Mark 8 Min to Find 5 RM Deadlift @ 16 Min Mark 14.4 View Public Whiteboard Metcon CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3 Cleans,…
January 20
01/21/2021
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (5 Rounds for reps) EMOM 4 1. 15/12 Cal Machine 2. 12 Burpees 3. 24 Sit Ups 4. 36 Air Squats For Time EMOM For Time EMOM 20 min Total Home WOD Metcon (Time) 5k Run
January 19
01/20/2021
12th State CrossFit – CrossFit View Public Whiteboard COMP/SPORT Back Squat (E3MOM x 5 ) 3 Tempo Back Squats 3s Down, 1s Hold + 2 Squats @ 65% -70% 1 RM + 5 Seated Box Jumps Fitness Metcon (3 Rounds for reps) AMRAP 4: Rest 1 x 3 * Pick up where you left off…
January 18
01/19/2021
12th State CrossFit – CrossFit View Public Whiteboard Gymnastics Metcon (2 Rounds for reps) Comp: EMOM 10: Min 1. 3-6 Bar Muscle Ups Min 2. 40ft HS Walk Sport: EMOM 10: MIn 1.5 -10 C2B Pull Ups MIn 2. 5 – 10 HSPU Practice * Round 1 is total in BMU or C2B Pull Ups…