12th State CrossFit – CrossFit Mobility 2 Rounds 10 Plate Windmills 10 Plate Halos Into: 1:00 Banded Kneeling Lat Stretch 1:00 Banded Internal Shoulder Mob. 1:00 Banded Rhomboid Stretch 1:00 Banded Childs Pose COMP/SPORT Snatch Grip Push Press 7:00 To Find Heavy Double Rest 1:00 Snatch EMOM 7 1 Snatch *Building Fitness Metcon (AMRAP –…
September 8
CrossFit – Sat, Sep 9
Announcements Please remember to sign up in Wodify if you plan to attend the Member Appreciation morning workout this Saturday. Overflow parking will be the empty lot across from the old hockey facility (on our side of Hodges just beyond the print shop). We look forward to seeing everyone at 8am! 12th State CrossFit –…
September 7
CrossFit – Fri, Sep 8
12th State CrossFit – CrossFit Mobility 2 Rounds 10 KB Halos 10 Elevated Heel SL Calf Raises Into: 1:00 PVC Pipe External Shoulder Mob. 1:00 Chest Stretch on Rig 1:00 Calf Stretch on Rig 2:00 Couch Stretch Metcon 0-16:00 Comp – Helena Sport and Fitness – Retest Helen 16:00 – 24:00 Farmer Carry + Side…
September 6
CrossFit – Thu, Sep 7
12th State CrossFit – CrossFit Mobility 2:00 Legs on Wall 1:00 Straddle Stretch 1:00 Seated Hamstring Stretch 1:00 Couch Stretch 1:00 Lizard Stretch 1:00 Seal Stretch Metcon Metcon (Time) 50 – 40 – 30 – 20 – 10 Box Step Ups Double Unders into 10 – 20 – 30 – 40 – 50 Calorie Machine…
September 5
CrossFit – Wed, Sep 6
12th State CrossFit – CrossFit Mobility 2 Rounds 12 Hip 90-90s :30 Tib Raise Into: 1:30 Banded Hip Internal/External Opener 1:00 Samson Stretch 1:00 Banded Pigeon 2:00 Banded Frog Stretch Metcon 0:00-9:00 (AMRAP – Reps) In 9:00 1 Mile Run Into: Max Back Squats @ 70% of 1RM (From Rack) Fitness: 1200m Run & Weight…
September 4
CrossFit – Tue, Sep 5
12th State CrossFit – CrossFit Mobility 2 Rounds 10 Ts 8 Ys 6 Row W Press 10 Thoracic Windmills on Wall Into: 1:00 Forearm Smash 1:00 Chest Stretch 1:00 Sleeper Stretch 1:00 Scorpion Stretch Metcon Metcon (Weight) E6MOM x 5 3 Rope Climbs 5 Tire Flips 7 Bench Press 90ft Plate Push 11 Plate Russian…
September 3
CrossFit – Mon, Sep 4
12th State CrossFit – CrossFit Mobility 2:00 Straddle Stretch 1:00 Seated Quad Stretch 1:00 Hip 90-90s 1:00 Sleeper Stretch 1:00 Scorpion Stretch 2:00 Couch Stretch 2:00 Chest Stretch on Rig Two Part Labor Day Workout 5:00 Rest Between Workouts Laura (AMRAP – Rounds) With a partner, complete as many rounds as possible in 21 minutes…
September 1
CrossFit – Sat, Sep 2
12th State CrossFit – CrossFit Partner Metcon Metcon (Time) With a Partner P1: 16 Rounds 8 MB Cleans 8 Burpee Box Jumps 10/8 Calorie Machine P2: Completes 200m Run *Switch When Partner 2 Completes Run Solo Metcon Metcon (Time) 8 Rounds 8 MB Cleans 8 Box Jump Overs 10/8 Calorie Machine 200m Run
August 31
CrossFit – Fri, Sep 1
12th State CrossFit – CrossFit Mobility 2 Rounds 10 KB Halos 10 Elevated Heel SL Calf Raises Into: 1:00 PVC Pipe External Shoulder Mob. 1:00 Chest Stretch on Rig 1:00 Calf Stretch on Rig 2:00 Couch Stretch COMP/SPORT OH Complex (Weight) E2MOM x 5 1 Push Press + 1 Push Jerk * Build To A…
August 30
CrossFit – Thu, Aug 31
12th State CrossFit – CrossFit Mobility 2:00 Wall Split 1:00 Figure 4 on Wall 1:00 Frog Stretch 1:00 Calf Stretch on Wall 1:00 Standing Quad Stretch 1:00 Rag Doll Metcon Metcon (Time) For Time 100m Walking Lunge 2k Row 4k Bike 800m Run