12th State Crossfit

(919) 977-7996

807 Hodges St. Raleigh, NC 27608

Members Free Intro

Members

Daily Workouts

October 16

WOD

W1 | D3
Weightlifting
Competition
Snatch Pull + Snatch + OHS (10 x 1+1+2 @ Climbing every other minute)
EMOM 10
1 Snatch Pull + 1 Snatch + 2 OHS
Climbing every other minute
Sport
Sntach Pull + Power Snatch + OHS (10 x 1+1+2 @ Climbing)
EMOM 10
1 Snatch Pull + 1 Power Snatch + 2 OHS
Climbing
Fitness
Metcon (4 Rounds for reps)
E3MOM x 4
3 Wall Walks
15/12 Cal Row
48 Russian Twists
Metcon
Competition
Metcon (AMRAP - Rounds and Reps)
AMRAP 14
40 DB Step Ups (1DB)
500M Row or 1k Bike
40 SA DB Hang Clean and Jerk
Alt every 5 reps on cnj
DB =50/35
Sport
Metcon (AMRAP - Rounds and Reps)
AMRAP 14
40 DB Step Ups (1DB)
500M Row or 1k Bike
40 SA DB Hang Clean and Jerk
Alt every 5 reps on cnj
DB =35/25
Fitness
Metcon (AMRAP - Rounds and Reps)
AMRAP 14
40 DB Step Ups (1DB)
500m Row or 1k Bike
40 SA DB Hang Clean and Jerk

Training Notes

October 13, 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.