12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Weight) EMOM 24 Min 1. 200/150M Row or 400/300M Bike Min 2. 25 Sit Ups Min 3. 5 Back Squat @ 50% of 1RM + Max Push Ups Min 4 Rest * Take bar from the floor * Comment number of push ups Home WOD…
December 23
12/24/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time 50 – 40 – 30 – 20 – 10 Cal Machine Sit Up Into 25 – 20 – 15- 10 – 5 Push Ups Lunges Each Leg Home WOD Metcon (Time) 50 – 40 – 30 – 20 – 10 Double Unders…
December 22
12/23/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Party of 5 (Time) For Time 5 Rounds of Nate 4 Rounds of Karabel 3 rounds of Fortitude 2 Rounds of Kelly 1 Round of Eva Scale weight as neededNate = 2 Muscle Ups, 4 HSPU, 8 KBS (70/55) 2 Burpee Pull Ups = 2 Muscle…
December 21
12/22/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (4 Rounds for time) E6MOM x 4 750m/650m Row or 1500m/1,300m Bike 12 Toes to Bar 24 DB Snatch 48 Double Unders C. 50/35 S. 500/400m/1k/900m Bike F. Singles Sport: With the Extra time Think about going a little heavier on the DB Snatch Home…
December 20
12/21/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (6 Rounds for weight) Compare to 7/03/2020 E2MOM x 12 Alternating 1. Big Clean Complex : Climbing 2. 15 Bar Facing Burpees C. 15 BFB S. 12 BFB F. 10 BFB 1 Big Clean Complex = 12 Reps 1 High Hang Squat Clean (HHSC) 1…
December 18
12/19/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon 12 Days of 12th State! (Time) 1 Wall Walk 200m Row or Run 30 Double Unders 4 Strict Pull Ups 5 Front Squats (95/65) 6 Reverse Lunges (95/65) Total 7 Hang Cleans (95/65) 8 Bar Facing Burpees 9 KB Swings (55/35) 10 Box Jumps 11 Sit…
December 17
12/18/2020
12th State CrossFit – CrossFit View Public Whiteboard COMP/SPORT Deadlift (Find a Heavy or 1RM for Day ) Fitness Metcon (4 Rounds for reps) EMOM 12 1. 10 – 15 Cal Machine 2. 15 – 20 Banded Lat Pull Downs 3. 15 – 20 V- Ups or Suitcase Crunch Metcon Diane (Time) 21-15-9 Deadlifts, 225#…
December 16
12/17/2020
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) 1:40 on/ 20 off x 5 On Bike or Rower AMRAP 10 15 Burpees 30 Step Ups 15 Hanging Straight Leg Raises 1:40on / 20 off x 5 On Bike or Rower Goal on 1:40 Rower 460/400 Bike 820/770 Home WOD Metcon…