October 2024

Crescent City Crossfit – Ignite Endurance “Tabatta Ouch” (AMRAP – Reps) “Tabatta Ouch” For total Calories: Full Tabatta: Row Assault Bike Ski Erg Concept Bike CORE Metcon (Time) 2 Rounds for Time: 1 Minute Forward Plank 10 Straight Leg Lifts 10 Sit ups 1 Minute Left Side Plank 10 Straight Leg Lifts 10 Sit ups […]

Crescent City Crossfit – Ignite Endurance “Tabatta Ouch” (AMRAP – Reps) “Tabatta Ouch” For total Calories: Full Tabatta: Row Assault Bike Ski Erg Concept Bike CORE Metcon (Time) 2 Rounds for Time: 1 Minute Forward Plank 10 Straight Leg Lifts 10 Sit ups 1 Minute Left Side Plank 10 Straight Leg Lifts 10 Sit ups

Announcements HYROX ENDURE CLASS CANCELLED THIS SUNDAY, 10/6 Crescent City Crossfit – Ignite Metcon Metcon (Time) For Time: 800m Run 25 Ring Rows 20 Kettlebell Swings 40 Sit-Ups 20 Kettlebell Swings 25 Ring Rows 800m Run Accessory Metcon (No Measure) 3-4 Sets For Quality: 10L/10R KB Side Bends 10L/10R Single Leg DLs

Crescent City Crossfit – HYROX Endure Workout Notes -Compare scores to 2/25/24 workout -Suggested weights are lighter than previous workout -Get with coach to help you scale/modify workout if needed Metcon (Time) For Time: 100/75 Cal Bike or Ski 100 Back Squats (105/75#) 1 Mile Run 100 KBS 100/75 Cal Bike or Ski (#35/25#) 100

Crescent City Crossfit – HYROX Endure warm up 1 Min Row 200 Meter Run 1 Min Ski 10 NP Burpees 10 Reverse Samson Lunges Metcon (AMRAP – Rounds and Reps) 50 Min AMRAP at 70% Effort: 500 Meter Row 40 Wallballs (20/14#) 600 Meter Run 500 Meter Ski 30 Walking Lunges (no weight) 600 Meter

Announcements HYROX ENDURE CLASS CANCELLED THIS SUNDAY, 10/6 Crescent City Crossfit – Functional Fitness Saturday Partner Wod (Time) For time: Buy in – 50 step ups 20 sit ups each 40 burpees 600m row 80 goblet squats 1000m run 80 kbs 600m row 40 burpees 20 sit ups each Buy out – 50 step upsOne

Announcements HYROX ENDURE CLASS CANCELLED THIS SUNDAY, 10/6 Crescent City Crossfit – Functional Fitness Saturday Partner Wod (Time) For time: Buy in – 40 step ups 20 sit ups each 40 burpees 600m row 80 goblet squats 1000m run 80 kbs 600m row 40 burpees 20 sit ups each Buy out – 40 step upsOne

Crescent City Crossfit – Ignite Strength Strict Press (2×6 3×4) . . Weight Goes Up as Reps Go Down Metcon Metcon (AMRAP – Rounds and Reps) 22min AMRAP: 22 Wall Balls 22 Push-Ups 22 Sit-Ups 22 Calorie Row

Crescent City Crossfit – Functional Fitness Warm Up Metcon Zone 3-4 Metcon (AMRAP – Rounds and Reps) 16min AMRAP: 14 Calorie Row 12 Double DB Box Step Overs (35s/25s) 12 Double DB Push Press (35s/25s). . Scale Weight on DBs as Needed

Crescent City Crossfit – Functional Fitness Warm Up 2min Row Into 6min AMRAP: 8L/8R Banded Side Steps 8 Banded Forward Walk 8 Banded Backward Walk 4L/4R DB Strict Press 4L/4R Box Step Ups Metcon Zone 3-4 Metcon (AMRAP – Rounds and Reps) 16min AMRAP: 14 Calorie Row 12 Double DB Box Step Overs (35s/25s) 12