, Members - 12th State Crossfit
12th State Crossfit

(919) 977-7996

807 Hodges St. Raleigh, NC 27608

Members Free Class

Members

Daily Workouts

December 6

WOD

CrossFit - Fri, Dec 6
Mobility

2 Rounds
10 KB Windmills
10 Half Kneeling Shouler Rotations on Wall (Outside Leg Up)
15 Tib Raises
Into:
1:00 Banded Samson Stretch
1:00 Banded Hamstring Mob.
1:00 T-Spine Foam Roll + Ext.
1:00 Lat Foam Roll

COMP/SPORT
Thruster (Weight)

Comp
EMOM 12
1. 3 Thrusters (Same Weight Across)
2. 15 - 20 C2B Pull Ups

Sport

EMOM 12
1. 3 Thrusters (Same Weight Across)
2. 8- 12 Pull Ups

Fitness
Metcon (AMRAP - Reps)

EMOM 12
1. :40 Max Standing Bike Calories
2: :40 Max Leg Lifts over KB
3. :40 Max KB Swing

(Recording total reps across entire fitness)

Metcon
Metcon (Time)

Comp

For Time:

7 Wall Walks
140 Double Unders
21 Thrusters (135/95)
140 Double Unders
7 Wall Walks

Sport

For Time:

7 Wall Walks
140 Double Unders
21 Thrusters (95/65)
140 Double Unders
7 Wall Walks

Fitness

For Time:

7 Inch Worm + Push Ups
210 Single Unders
21 Thrusters (95/65)
210 Single Unders
7 Inch Worm + Push Ups

Training Notes

November 1, 2024

View All

Helpful Links

Announcements

Congratulations to 2024 Worldwide CrossFit Games qualifier Coach Shelby Neal

CF Games begin August 8th in Fort Worth, TX.  You can follow here

Congratulations to our CrossFit Games SemiFinals Qualifiers

Coach Whitney Gelin (35-39)

Gail Ho (Women 45-49)

Michael Hubbard (Men 50-54)

Kirk Williams (Men 55-59)

Training Notes for programming cycle beginning July 8th, 2024 are now posted at the link below on this page.

July 4th Class times:  7:30 AM, 8:30 AM, 9:30 AM (please note there will be no 5 AM class Fri July 5th)