WODs

12th State CrossFit – CrossFit Mobility 2 Rounds :30 AMRAP Tib Raises 15 SL Calf Raises (Floating Heel) Into: 1:00 C Bicep Stretch (On Wall or Rig) 1:00 Prone Rhomboid Stretch 1:30 Couch Stretch 1:30 Pigeon Stretch Metcon Metcon (AMRAP – Rounds and Reps) 17 Min Running Clock AMRAP 7 Rest 3:00 @ 10 Min…

12th State CrossFit – CrossFit Mobility 2 Rounds 10 Slow Arm Circles (5 Forward & 5 Back) 5 Plate Windmills (5 EA) Into: 1:30 Banded Double Lat Stretch 1:30 Banded Hip Internal/External Mob. 1:00 Banded Frog Stretch 1:00 Banded Ankle Mob. COMP/SPORT Metcon (Weight) Comp EMOM 12 Min 1. 7 Thrusters Min 2. 12 –…

12th State CrossFit – CrossFit Metcon Happy New Year! (Time) 1k Row 100 Wall Balls 20 Sumo Deadlift High Pulls (75/55) 1 Mile Run 100 Burpees 23 Sumo Deadlift High Pulls (75/55)

Announcements New Years Eve (Saturday) classes have been adjusted due to high demand. Class times are now: 7:15, 8:15, 9:15 AM. New Years Day class reservations (Sunday) are also now open – please sign up in advance! 9 & 10:15 AM. 12th State CrossFit – CrossFit Metcon Countdown (Time) 30 – 3 Cal Machine 20…

Announcements New Years Eve (Saturday) classes have been adjusted due to high demand. Class times are now: 7:15, 8:15, 9:15 AM. New Years Day class reservations (Sunday) are also now open – please sign up in advance! 9 & 10:15 AM. 12th State CrossFit – CrossFit Mobility 2 Rounds 10 Hand Supported Hip Airplanes 20…

12th State CrossFit – CrossFit Mobility 1:30 Legs on Wall 1:00 Wall Split 2:00 Couch Stretch 1:30 Pigeon Pose 1:00 Hip 90-90s 1:30 Childs Pose 1:00 Calf Stretch Metcon Metcon (5 Rounds for reps) E2MOM x 15 1. Calorie Row 2. Calorie Bike 3. Shuttle Runs * 5 Rounds Each C. 34/30 (Both Machines), 16…

12th State CrossFit – CrossFit Mobility 2 Rounds 10 Lu Raises + 8 Ys + 6 Row W Press 5 Jefferson Curls (LIght) Into: 1:30 Banded Pigeon Pose 1:30 Banded Frog Stretch 1:00 Banded Rhomboid Stretch 1:00 Banded Tricep Stretch Metcon 22:00 Running Clock Double Isabel (Time) For Time: 60 Power Snatches 135/95 Isabel (Time)…

12th State CrossFit – CrossFit Mobility 2 Rounds 12 Hand Supported Cossack Squats 12 Hip 90-90s 12 Banded Pull Aparts Into: 1:30 Banded Double Lat Stretch 1:30 Banded Internal Shoulder Mob. 1:30 Banded Internal/External Hip Mob. 1:30 Banded Samson Stretch Metcon 30:00 Running Clock 0-18:00 (Time) For Time Partition As Needed 60 C2B Pull Ups…

12th State CrossFit – CrossFit Mobility 2 Rounds 15 KB Pull Overs on Bench 10 KB Kalos :30 KB Squat Hold Into: 1:00 Wrist Stretch on Ground 1:00 Childs Pose 1:30 Rhomboid Stretch on Ground 1:00 Seal Stretch 2:00 Double Chest Stretch COMP/SPORT Clean and Jerk (15:00 To Build to a Heavy) Fitness Metcon (AMRAP…