IGNITE 020623
Crescent City Crossfit – Ignite Strength Farmer’s Carry (5 – 100m) Metcon 25min TIME CAP Harkey (Time) 3 rounds for time: 100 singles 50 sit-ups 800m Run. . 800m Run = 1600m C2/1000m Row
Crescent City Crossfit – Ignite Strength Farmer’s Carry (5 – 100m) Metcon 25min TIME CAP Harkey (Time) 3 rounds for time: 100 singles 50 sit-ups 800m Run. . 800m Run = 1600m C2/1000m Row
Crescent City Crossfit – CrossFit Warm Up 2 Rounds: 500m C2/.3 Assault Bike/200m Run 50FT Hamstring Scoops 50FT Samson Lunges 50FT Walking Quad Stretch 50FT Leg Kicks 50FT Bear Crawl 50FT Frog Walk Workout Primer: 200/100m/.1 Assault Bike 5 Burpees Metcon 15min TIME CAP WOD 2/19/18 (Time) For Time: Bike 5K *5 Burpee EMOM. .
Crescent City Crossfit – Turn and Burn Warm Up 1 Round: 200m Run 5 Scap Pull Ups + 5 Kipping Swings 10 Kettlebell Deadlifts Into Mobility: 10 Groiners 10 Dynamic Shoulder Scorpions 5 Down Dog to Cobra Stretch :20 Half Split (Hamstring Stretch) L/R Into: 2 Sets: 5 Russian Kettlebell Swings 5 Strict Pull Ups
Turn and Burn – Mon, Feb 6 Read More »
Crescent City Crossfit – Endure Warm Up 3:00 Row/Bike 3 Rounds: 10 Bird Dogs 10 PVC Around the Worlds 10 PVC Toe Touches to Overhead Press 10 PVC Good Mornings Metcon Metcon (7 Rounds for reps) Every 4:00 For 28:00 15/12 Calorie Row 15/12 Calorie Bike 200m Run Max Single Unders in Remaining Time RX+
Endure – Sun, Feb 5 Read More »
Crescent City Crossfit – CrossFit Saturday Partner Wod (AMRAP – Rounds and Reps) 25min AMRAP: 16 wall balls (20/14) 16 weighted situps 16 burpees 16 hang db snatch (50/35) 100m run together * scale weight for wall ball and snatch as needed * scale run to 200m c2 bike
CrossFit – Sat, Feb 4 Read More »
Crescent City Crossfit – CrossFit Warm Up 2 Rounds With Light KB: 500m Bike/.3 Bike/250m Row 8 KB Deadlifts 8 Goblet Squats 4L/4R KB Halos 4L/4R SA KB Swings 4L/4R KB Lunges 4L/4R KB Cossacks Start Warming Up to 65% of 1RM Back Squat Weightlifting 20min TIME CAP Back Squat (5×4) . . 2sec Pause