Members

Daily Workouts

December 10

WOD

W5 | D2
Weightlifting
COMP/SPORT
Back Squat (2x6, 2x5, 2x4, 2x3, 2x1)
Back Squat
E2MOM x 10
2 x 6 @ 70% +5/10
2 x 5 @ 75% + 5/10
2 x 4 @ 80%+ 5/10
2 x 3 @ 85% + 5/10
2 x 1 @ 90+
Fitness
Metcon (AMRAP - Reps)
E5Min x 4
250m Row
25 MB Squat Jumps
500 M Bike
15 Burpees
Metcon
Competition
Metcon (AMRAP - Rounds and Reps)
AMRAP 8
6 Double KB Snatch (55/35)
12 KB Reverse Lunges
24 Sit Ups
Sport
Metcon (AMRAP - Rounds and Reps)
AMRAP 8
6 Double DB Snatch (35/25)
12 DB Reverse Lunges
24 Sit Ups
Fitness
Metcon (AMRAP - Rounds and Reps)
AMRAP 8
6 Double DB Snatch
12 DB Reverse Lunges
24 Sit Ups

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.