(919) 977-7996

807 Hodges St. Raleigh, NC 27608

Members Free Class

Members

Daily Workouts

December 4

WOD

12/04/2020
COMP/SPORT
Deadlift (E30s x 10 : 1 Rep )
C. @ 1 Rep @ 80% 1 RM
S. Heavy +
Fitness
Metcon (4 Rounds for reps)
EMOM 12
1. 10 - 15 Cal Machine
2. 10 - 15 Dead Stop KB Swings
3. 30 Hollow Rocks
Metcon
Metcon (3 Rounds for reps)
Comp:
E5MOM x 3
500m Row or 1K Bike
10 Deadlifts (225/155)
15 Burpee Box Jumps

Sport:
E5MOM x 3
500m Row or 1K Bike
10 Deadlifts (185/125)
15 Burpee Box Jumps

Fitness:
E5MOM x 3
500m Row or 1K Bike
10 Deadlifts
15 Burpee Box Step Ups
Home WOD
Metcon (3 Rounds for reps)
E5MOM x 3
400m Run or 90 Jumping Jacks
20 KB/DB SA Deadlifts (10 Each Arm)
15 Burpee Box Jumps

Training Notes

February 16, 2020

View All

Helpful Links

Announcements

Thank you for your support of 12th State CrossFit!

If you wish to place your membership on hold, please click the link below and fill out the form so we have record of it.

If you wish to cancel your membership, you can also do that any time by clicking the link below and completing the form.  If things change in the future, we’d love to see you back!