WODs

October 6

CrossFit – Fri, Oct 7

12th State CrossFit – CrossFit Mobility 2 Rounds 10 Plate Halos 10 Plate Pull Overs (On Bench) 5 Hand Supported Hip Airplanes Into: 1:00 Banded Lat stretch 1:00 Banded Internal Shoulder Mob. 2:00 Banded Frog Stretch 1:00 Banded Pigeon Pose COMP/SPORT Deadlift (E2MOM x 6) 3 Deficit Deadlifts *Reset the Hips Each Rep *Build to…

October 5

CrossFit – Thu, Oct 6

12th State CrossFit – CrossFit Mobility 2:00 Legs on Wall 2:00 Wall Split 1:30 Couch Stretch 1:00 Down Dog Calf March 1:00 Scorpion Stretch 1:00 Banded Ankle Mob. 1:30 Banded Internal/External Hip Mob. 1:00 Banded Tricep Stretch Metcon (Time) For Time: 2k Row 100 Burpees 2k Row S: 80 Burpees F: 60 Burpees

October 4

CrossFit – Wed, Oct 5

12th State CrossFit – CrossFit Mobility 2 Rounds 10 Lu Raises + 8 Ys w/ Pause + 6 Row W Press 10 Plate Windmills Into: 1:00 Banded Rhomboid Stretch 1:00 Banded Lat Stretch 1:00 Banded Tricep Stretch 1:00 Banded Frog Stretch COMP/SPORT Snatch (E90s x 10) Snatch Waves 65, 70, 75, 70, 75, 80, 75,…

October 3

CrossFit – Tue, Oct 4

12th State CrossFit – CrossFit Mobility 2 Rounds 5 Jefferson Curls (LIGHT) 15 Weighted Ankle Rocks 20 Hip 90-90s Into 1:30 Couch Stretch 1:30 Pigeon Stretch 2:00 Happy Baby 2:00 Seal Stretch COMP/SPORT Back Squat ( E3MOM x 5 : 2 Reps) + 12 Dimel Deadlifts *Build to a Heavy Double Fitness Metcon (4 Rounds…

October 2

CrossFit – Mon, Oct 3

12th State CrossFit – CrossFit Mobility 2 Rounds 10 Plate Halos 10 Band Pull Aparts 20 Down Dog Calf March 3 Rounds :30 Banded Lat Stretch :30 Banded Internal Shoulder Mob 3 Rounds :30 Banded Internal/External Hip Mob :30 Banded Samson Stretch COMP/SPORT Clean and Jerk (E90s x 10) Clean and Jerk Waves 65, 70,…

October 1

CrossFit – Sun, Oct 2

12th State CrossFit – CrossFit

September 30

CrossFit – Sat, Oct 1

12th State CrossFit – CrossFit Metcon Med Ball Madness (Partner) (Time) For Time: 60 Double Squat Wall Balls 90 MB Cleans 120 Wall Balls * E3MOM 20/15 Calorie Row * Start on the Machine * Both Partners Must Complete Cals C/S: 20/15 F:15/12 Med Ball Madness (Solo) (Time) For Time: 30 Double Squat Wall Balls…

September 29

09/30/2022

12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds 16 Dead Bugs 20 Thoracic Ext. Over Foam Roller Into: 1:30 Banded Internal Shoulder Mob. 1:30 Banded Tricep Stretch 1:30 Banded Internal/External Hip Opener 1:30 Banded Samson Stretch COMP/SPORT Deadlift (E2MOM X 6) 3 Banded Deadlifts *Blue or Green Band * Reset Hips at…

September 28

09/29/2022

12th State CrossFit – CrossFit View Public Whiteboard Mobility 2:00 Legs on Wall 1:00 Couch Stretch 1:00 Lizard Stretch 1:30 Banded Frog Stretch 1:00 Banded Ankle Stretch 1:00 Bent Knee & Straight Knee Calf Stretch Metcon Jerry (Time) For Time: 1-Mile Run 2k Row 1-Mile RunIn honor of Sgt Major Jerry Dwayne Patton, 40, died…

September 27

09/28/2022

12th State CrossFit – CrossFit View Public Whiteboard Mobility 2 Rounds: 10 Lu Raise + 8 Ys + 6 Row W Press 10 Face Pulls 5 Prone Swimmers Into: 1:30 Banded Lat Stretch 1:00 Banded Internal Shoulder Mob. 1:00 Goblet Squat Hold 1:00 Down Dog Calf March COMP/SPORT Snatch Complex (E90s x 8) E90s x…