12th State Crossfit

(919) 977-7996

807 Hodges St. Raleigh, NC 27608

Members Free Class

Members

Daily Workouts

September 17

WOD

09/17/2021
Mobility
Metcon
2 Min Barbell Tricep/Lat Smash (EA)
2 Min Double Chest Stretch
90s Banded Samson Stretch
90s Banded Hamstring Distraction
90s Kneeling Calf Stretch (EL) Use DB or KB on knee
COMP/SPORT
E2MOM x 7
7 Deadlifts
7 Bench Press
Deadlift (E2MOM x 7)
7 Reps: Across
Bench Press (E2MOM x 7 )
7 Reps: Across
Fitness
Metcon (AMRAP - Reps)
AMRAP 14
5 Double Db Deadlift
5 DB Floor Press
5 Straight Leg Raises
250/200m Row
10-10-10
250/200m Row
15 - 15 - 15

* Each Row counts as 1 Rep
Metcon
Metcon (Time)
Comp:
2 Rounds for Time
8 Wall Walks
40 Db Snatch (50/35)
120 Double Unders

Sport:
2 Rounds for Time
6 Wall Walks
40 Db Snatch (40/25)
80 Double Unders

Fitness:
2 Rounds for Time
6 Wall Walks Or 8 Inch Worms + Push Up
40 Db Snatch
160 Single Unders
Buns and Guns
Metcon
Buns
3 Rounds for Quality
8 Bulgarian Split Squat (EL)
60s Wall Sit
20 Banded Good Morning
60s Glute Bridge Hold

Training Notes

August 27, 2021

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Helpful Links

Announcements

Training Notes for programming cycle beginning September 13, 2021 are now posted.

Welcome Coach Benji!  We are excited to have new assistant head coach Benji McRoberts starting on September 1st.

Please continue to improve your mechanics through regular stretching and mobility work which is posted daily.

Nutrition:  Congrats to many of our nutrition clients who are achieving amazing results.  There are 3 more open spots for September.  Contact Coach Chris at nutrition@12thstatecrossfit.com for more information.