12th State Crossfit

(919) 977-7996

807 Hodges St. Raleigh, NC 27608

Members Free Class

Members

Daily Workouts

May 8

WOD

05/08/2021
Mobility
Metcon
10 Cat/Cow
2 Min Double Chest Stretch
90s Pigeon Stretch (EL)
2 Min Prone Lat Stretch
90s Couch Stretch (EL)
2 Min Double Chest Stretch
10 Seated Scapular Wall Slides
Metcon
Metcon (Time)
Partner
For Time:
*90 TTB *
6 Rounds (ABA Style)
12 DB Hang Clean and Jerk(Alt by 6)
200m Run
12 Single DB Step Up
*60 Pull Ups *
6 Rounds (ABA Style)
12 DB Hang Clean and Jerk (Alt by 6)
200m Run
12 Single DB Step Up
*30 Burpee Pull Ups *

C. (50/35) 90 TTB, 60 C2B, 30 Muscle Ups
S. (40/25), As Written
F. 90 Hanging Knee Raises, 60 Ring Rows, 30 Burpee Jumping Pull Ups

* Split reps as needed
Metcon (Time)
Solo
For Time:
45 TTB
3 Rounds
12 DB Hang Clean and Jerk (Alt by 6)
200m Run
12 Single DB Step Up
30 Pull Ups
3 Rounds
12 DB Hang Clean and Jerks (Alt by 6)
200m Run
12 Single DB Box Step Ups
15 Burpee Pull Ups


C. (50/35) 45 TTB, 30 C2B, 15 Muscle Ups
S. (40/25), As Written
F. 45 Hanging Knee Raises, 30 Ring Rows, 15 Burpee Jumping Pull Ups

Training Notes

March 24, 2021

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Announcements

Training Notes for programming cycle April 12-June 6 2021 are now posted.

Welcome Coach Shelby Neal and Coach Maddy Hannan!  Look for them to be assisting with a class in the near future.

Mobility will continue to be programmed moving forward.  Please make an effort to improve your mechanics through regular stretching and mobility work.

April focus:  Hydration.  Target is 60-80 oz. of water per day.  Try substituting water for other sugary or caffeinated drinks and see the difference it can make in how you feel.