12th State CrossFit – CrossFit Endurance View Public Whiteboard Metcon Sunday, June 23rd’s workout will be held off site at Martin Middle Schools track. 1701 Ridge Rd, Raleigh, NC 27607 The gym will be closed. Griff (Time) 2 Rounds for Time 800m Run Forward 400m Run Back Ward @ 20 Min Mark 50 Burpees for…
June 21
W3 | D6
12th State CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner Chipper: 100 KBS (70/55) 200 Cal Machine Of Choice 50 Bench Press (185/105) 100 Wallballs (20/14) Metcon (Time) Solo Chipper: 50 KBS (70/55) 100 Cal Machine Of Choice 25 Bench Press (185/105) 50 Wallballs (20/14)
June 20
W3 | D5
12th State CrossFit – CrossFit View Public Whiteboard Metcon Power Clean + Push Jerk (8×1 @ Climbing) EMOM 8 1 Power Clean and Jerk – climbing Metcon (AMRAP – Reps) @ 10:00 AMRAP 8: 5 DL (last clean weight) 10 T2B 15 DB S20 @ 20:00 E4MOM x 2 600m Run Max Plate Ground to…
June 20
W3 | D5
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) E3MOM x 6 Alternating 1) 250/200 M Row + 45 Jump Rope + 30 Air Squats + Max Burpees 2) 450/400 M Bike + 25 Slam Balls + 50 Russian Twists + Max Reverse Lunge
June 19
W3 | D4
12th State CrossFit – Fitness30 View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18 20 Cal Row 40 SDHP 30 Cal Bike 50 Russian KB Swings 400 M Run 60 Sit Ups
June 19
W3 | D4
12th State CrossFit – CrossFit Endurance View Public Whiteboard Metcon Tosh Sprints (Time) 3 Rounds: 200M Sprint 400M Sprint 600M Sprint 1:1 Rest Ratio
June 18
W3 | D3
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Front Squat (1×1 @ 97%, 4×2 @ 87%) Front Squat 1×1 @ 97% 4×2 @ 87% Sport Back Squat (5×1 @ 3RM) Back Squat 5×1 Across @ 3RM -E3MOM Assistant Exercise: :30 Side Plank (per side) Fitness Metcon (AMRAP – Rounds and Reps) AMRAP 4…
June 18
W3 | D3
12th State CrossFit – Fitness30 View Public Whiteboard Metcon (AMRAP – Reps) E5MOM x 4 400 M Run (2x 200) 20 Renegade Rows + Push Up 10 DB Step Ups each Leg (One DB) Max DB Farmer Carry with remaining Time
June 17
W3 | D2
12th State CrossFit – CrossFit View Public Whiteboard Weightlifting Competition Clean and Jerk (1×3 @ 78%/83%, 3×1 @ 88/91/94%) Clean and Jerk 3 @ 78% 3 @ 83% 3×1 @ 88/91/94% Sport Bench Press (5×1 @ 3RM Across) Bench Press 5×1 Across @ 3RM -E3MOM Assistant Exercise: 8-12 Strict Chin Ups Fitness Metcon (AMRAP –…
June 17
W3 | D2
12th State CrossFit – Fitness30 View Public Whiteboard Fitness30 Metcon (AMRAP – Reps) Tabata Tuesday Bike Banded Sit Ups or Regular Sit Ups Row DB S2OH * Rest 1 Minute after each exercise