WODs

12th State CrossFit – CrossFit Walk or Run 5K View Public Whiteboard

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) With a Partner AMRAP 30 Partner 1: 50 Sit Ups 40 DB Hang Clean ans Jerk (Alt by 5) 30 Box Jumps 20 MB Cleans 10 HR Push Ups Partner 2. Rows 500m or Bikes 1 K Switch when you…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 1 Round 80 Cal Machine 800m Run Into 2 Rounds 40 Sit UPs 400m Run Into 4 Rounds 10 Strict Pull Ups or Ring Rows 100M Farmer Carry Home WOD Metcon (Time) For Time: 5K Run

12th State CrossFit – CrossFit View Public Whiteboard COMP/SPORT Back Squat (E3MOM x 5) C. 3 Pause Squats: Hold 4s at bottom + 2 Squats @ 65% -70% 1 RM + 5 Broad Jumps S. Moderate Weight Fitness Metcon (3 Rounds for reps) E5MOM x 3 1k Bike 12 KB Goblet Squat Jumps 12 KB…

12th State CrossFit – CrossFit View Public Whiteboard Gymnastics Metcon (AMRAP – Reps) Comp: EMOM 10: MIn 1. 5 – 15 HSPU Min 2. 45s Bar Hang * Attempt max strict into kipping Sport: EMOM 10: MIn 1. HSPU Practice Min 2. 30s Bar Hang * Choose a number that can be done unbroken for…

12th State CrossFit – CrossFit View Public Whiteboard COMP/SPORT Metcon (6 Rounds for weight) Clean and Jerk EMOM 12 Min 1. 3 Postion Clean High Hang: Catch @ 6 Inches Hang: Catch @ 4 inches Clean: Catch @ 2 Inches Min 2. 1 Clean and Jerk * Change Weights after Clean and Jerk * Start…

12th State CrossFit – CrossFit Walk or Run 5K View Public Whiteboard

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (6 Rounds for reps) KB Hell In 3 Min 25 KB Swings 15 Burpees Max KB Snatches (Alt By 5) rest 1 min In 3 Min 25 KB Swings 15 Burpees Max KB Clean and Jerk ( Alt by 5) rest 1 min In 3…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) AMRAP 15: 60 Double Unders 60 Wall Balls 40 Calorie Machine 40 Shoulder to Oh 20 Squat Cleans 20 HSPU Comp (155/105) Sport (135/85) Fitness (95/65) @ 15 Min Mark Snatch (10 Min to Find Max Snatch ) Home WOD Metcon (AMRAP…