August 2024

Crescent City Crossfit – HYROX Endure 15 Min work/ 2 Min rest (Interval Build 5/5) (2 Rounds for distance) Station 1: 15 Min ARMAP: 5 Minute Run 50 KB Goblet Reverse Lunge 50 Push Ups Max Run Meters –Rest 2 Min between AMRAPS– Station 2: 15 Min AMRAP: 5 Minute Row 25 Devils Press 25 […]

Crescent City Crossfit – HYROX Endure Station 1 (AMRAP – Rounds and Reps) 15 Min ARMAP: 500 Meter Run 25 KB Goblet Reverse Lunge 20 Push Ups –Rest 2 Min between AMRAPS– Station 2: (AMRAP – Rounds and Reps) 15 Min AMRAP: 500 Meter Row 25 Burpee Box Step Ups 20 Renegade Rows Optional Finisher-

Crescent City Crossfit – Functional Fitness Metcon 30min TIME CAP Metcon (Time) 3 Rounds for Time: 600m Row 40 Weighted Lunges 40 Wallballs 20 Burpees

Crescent City Crossfit – Ignite Strength Sumo Deadlift High Pull (3 x 10) Metcon Metcon (Time) For Time: 20 DB Thrusters 20 Sumo Deadlift High-Pulls 20 Box Jumps 20 Pull Ups 20 Sit Ups 3 Burpees at the top of each minute Do 3 burpees every minute, including at the start of the WOD, before

Crescent City Crossfit – Ignite Strength Sumo Deadlift High Pull (5×10) . . KB or Barbell Metcon Metcon (Time) 3 Rounds For Time: 20 DB Thrusters 20 KB Sumo Deadlift High-Pulls 20 Burpees 20 Calorie Bike

Crescent City Crossfit – Functional Fitness Warm Up 2 Min any machine into 2 Rounds: 12 Air Squats 12 Glute Bridges 12 Bird Dogs 6 Push Up to Toe Tap 6 Scap Pull Ups Metcon Zone 1-3 Metcon (2 Rounds for reps) 10min AMRAP: 10 Barbell Back Squats 10 DB Box Step Ups 10 Calorie

Crescent City Crossfit – Ignite Metcon Annie on da Boat (Time) 50 Sit-ups 50 Double Unders 500m Row 40 Sit-ups 40 Double Unders 500m Row 30 Sit-ups 30 Double Unders 500m Row 20 Sit-ups 20 Double Unders 500m Row 10 Sit-ups 10 Double Unders 500m Row

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 15min AMRAP: 400m Row 20 Alt Hang DB Snatches 10 Box Step Ups Accessory Metcon (No Measure) 3-4 Sets for Quality: 12 Barbell RDL’s 8L/8R KB Side Bends

Crescent City Crossfit – Ignite Strength DB Row (5×5 (Each Arm)) . . Superset With 10-14 Banded Tricep Extensions Metcon Metcon (3 Rounds for reps) 3x5min AMRAPs: 15 Calorie ANY Machine (Can Rotate) 10 Air Squats 10 Ring Rows –Rest 2min–

Crescent City Crossfit – Functional Fitness Warm Up 500m Row Into: 6min AMRAP 5 Scap Pull-Ups 5 Burpees 5 Straight Leg Sit-Ups 5L/5R Thoracic Rotation in Spiderman Lunge Metcon 30min TIME CAP Metcon (Time) For Time: 150m Row 10 SA Devil’s Press 10 Weighted Sit-Ups 250m Row 14 SA Devil’s Press 14 Weighted Sit-Ups 350m