August 2024

Crescent City Crossfit – HYROX Endure Warm up 4 Minute AMRAP: 8 Squat Rotations 8 Sit Up to Glute Bridge 5/5 90-90 Transitions 5/5 Quadruped Hip Rotations Workout Notes Compromised Run/Machine workout: Every row, run, or ski is going to feel like it does during a race. We are developing the habit of setting a […]

Crescent City Crossfit – HYROX Endure Warm up 4 Minute AMRAP: 8 Squat Rotations 8 Sit Up to Glute Bridge 5/5 90-90 Transitions 5/5 Quadruped Hip Rotations Workout Notes Compromised Run/Machine workout: Every row, run, or ski is going to feel like it does during a race. We are developing the habit of setting a

Crescent City Crossfit – HYROX Endure Warm up 4 Minute AMRAP: 8 Squat Rotations 8 Sit Up to Glute Bridge 5/5 90-90 Transitions 5/5 Quadruped Hip Rotations Workout Notes Compromised Run/Machine workout: Every row, run, or ski is going to feel like it does during a race. We are developing the habit of setting a

Crescent City Crossfit – HYROX Endure Warm up 4 Minute AMRAP: 8 Squat Rotations 8 Sit Up to Glute Bridge 5/5 90-90 Transitions 5/5 Quadruped Hip Rotations Workout Notes Compromised Run/Machine workout: Every row, run, or ski is going to feel like it does during a race. We are developing the habit of setting a

Crescent City Crossfit – Functional Fitness Saturday Partner Fun (Time) 400 m Row – 40 KBS 400 m Row – 40 Goblet Squats 400 m Row – 40 Sit Ups 400 m Row – 40 Burpees 400 m Row – 40 Sit Ups 400 m Row – 40 Goblet Squats 400 m Row – 40

Crescent City Crossfit – Ignite Strength Back Squat (3 x 10) Metcon Metcon (Time) 4 Rounds for Time 10 Back Squats 5 Box Jumps 400m Run

Crescent City Crossfit – Ignite Strength Back Squat (10-8-6-4-2) Metcon Metcon (Time) 4 Rounds for Time: 15 Goblet Squats 30 Single Unders or Plate Taps 20 SA DB Push Press

Crescent City Crossfit – Functional Fitness Warm Up 2min ANY Machine 12 Alt Hamstring Scoops 12 Up and Overs 6 Down Dog to Up Dog 12 Bootstrappers 12 Curtsey Lunges With Empty Bar: 10 Good Mornings 10 Bent Over Rows 10 Strict Press 10 Front Squats Go Over Deadlift With Coach Weightlifting 15min TIME CAP

Crescent City Crossfit – Ignite Metcon Metcon (Time) Run & Get Fran! For Time: 400m Run 21 DB Thruster 21 Pull-Ups 400m Run 15 DB Thruster 15 Pull-Ups 400m Run 9 DB Thruster 9 Pull-Ups 400m Run CORE Metcon (No Measure) 3 Rounds for Time: 10 Scissors 10 Ab Bikes 10 Superman Holds

Crescent City Crossfit – Ignite Metcon Metcon (Time) For Time: 300m Run 21 Double DB Thrusters 21 Pull-Ups or Ring Rows –Res 2min– 300m Run 15 Double DB Thrusters 15 Pull-Ups or Ring Rows –Rest 2min– 300m Run 9 Double DB Thrusters 9 Pull-Ups or Ring Rows CORE Metcon (No Measure) 3 Rounds for Time: