WODs

12th State CrossFit – CrossFit View Public Whiteboard COMP/SPORT Back Squat (E3MOM x 5 ) 3 Pause Squats: Hold 4s at bottom + 2 Squats @ 60% -65% 1 RM + 5 Seated Box Jumps S. Light/Moderate Weight Fitness Metcon (3 Rounds for time) E5MOM x 3 20/15 Cal Row or Bike 10 Right Leg…

12th State CrossFit – CrossFit View Public Whiteboard Gymnastics Metcon (2 Rounds for reps) Toes to Bar EMOM 10: Comp: Min 1. 10 – 12 Toes to Bar Min 2. 20 Shoulder Taps Sport: Toes to Bar EMOM 10: Min 1. 8 – 10 Toes to Bar Min 2. 20 – 30s HS Hold Rd…

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 (2 Rounds for reps) With a Partner AMRAP 20 P1. Max Cal Machine P2. 20 KB Swings + 100m Farmer Carry C. (55/35) S. (44/26) F. Your Choice Score 1 = Total Calories Together Score 2 = Total Rounds of KB and Farmer Carry. One…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Compare to 1/1/2020 Metcon (Time) For Time 1K Row 100 Wall Balls (20/14) 20 Snatches (75/55) 1 Mile Run 100 Burpees 21 Snatches Welcome to 1/1/2021 We added 1 snatch….can you beat your time from last year? Home WOD Metcon (Time) For Time 20 DB/KB Snatches…

12th State CrossFit – CrossFit View Public Whiteboard Metcon The Countdown (Time) For Time: 30 – 3 Cal Machine 20 – 2 Sit Ups 10 – 1 Burpee Box Jump Over Home WOD Metcon (Time) For Tlime 30 – 3 Double Unders (2:1 Singles) 20 – 2 Sit Ups 10 – 1 Burpee Box Jumps

12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25 5 Man Makers 10 TTB 15 DB Push Press 30 Cal Machine 20 Pull Ups 40 Double Unders C. 50/35 S. 35/25 F. Hanging Knee Raises Home WOD Metcon (AMRAP – Rounds and Reps) AMRAP 25 5 DB…

12th State CrossFit – CrossFit View Public Whiteboard Metcon Sand Trap (3 Rounds for time) 0 – 7 21- 15- 9 Deadlift Box Jump Over 7 – 14 1 K Row for Time 14 – 21 21 – 15 – 9 Power Clean Lateral Barbell Burpee C. 225/155, 135/95 S. 185/ 135, 115/75 F. 155/105,…