Members

Daily Workouts

November 15

WOD

W1 | D5
Weightlifting
Competition
Front Squat (6 x 6 @ 70%)
Front Squat
E2MOM x 6
6 Front Squat 70%
Sport
Front Squat (6 x 6 )
Front Squat
E2MOM x 6
6 Front Squat
Fitness
Metcon (AMRAP - Reps)
EMOM 12:
1. 8 Kneeling to Stand (4 Each Leg)
2. 12/10 Cal Row
3. 15 Ham Curls on the Rower
Metcon
Competition
Metcon (AMRAP - Rounds and Reps)
AMRAP 13
30 Bar Facing Burpees
15 OHS (115/80)
5 Ring Muscle Ups
Sport
Metcon (AMRAP - Rounds and Reps)
AMRAP 13
30 Bar Facing Burpees
15 OHS (95/65)
10 Ring Dips
Fitness
Metcon (AMRAP - Rounds and Reps)
AMRAP 13
30 Bar Facing Burpees
15 OHS
15 Box Dips

Training Notes

November 10, 2019

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Helpful Links

Announcements

New bikes on the way!  6 new Rogue Echo bikes have been purchased.  We think that you will like them.  They are similar to assault bikes but quieter and more durable.

 

Month to Month memberships now available:  Please email info@12thstatecrossfit.com if you wish to make the switch.  We want to keep you at 12th State because you enjoy your time here, not because you signed a long term contract.