IGNITE 050523
Crescent City Crossfit – Ignite Strength DB Bench Press (5×8) Metcon Metcon (Distance) AMRAP 16Minutes: 5 Rounds of: 15 KB/Barbell Deadlifts 10 Burpees -in Time Remaining- MAX Distance Bike
Crescent City Crossfit – Ignite Strength DB Bench Press (5×8) Metcon Metcon (Distance) AMRAP 16Minutes: 5 Rounds of: 15 KB/Barbell Deadlifts 10 Burpees -in Time Remaining- MAX Distance Bike
Crescent City Crossfit – CrossFit Warm Up 2 Rounds: 200m Run/500m Bike 10 Prisoner Squats 10 Prisoner Good Mornings 10 Prisoner Lunges 8 Up and Overs 8 Scorpions 6 Up Dog to Down Dog Metcon Metcon (11 Rounds for time) Row Row Row Your Boat! 2x500m Row –Rest 1min in Between– 4x250m Row –Rest 30sec
CrossFit – Fri, May 5 Read More »
Crescent City Crossfit – Ignite Metcon Metcon (Time) 10 Rounds For Time: 100m Run 10 KB Swings 10 Ring Rows CORE Metcon (No Measure) Complete 4 Sets of the Following: 16 KB Side Bends 12 Kettlebell Plank Drags -Rest as Needed-
Crescent City Crossfit – CrossFit Warm Up 2 Rounds: 250m Ski or 250m Row 10 PVC Pass Throughs 10 PVC Good Mornings 10 PVC Around the Worlds 10 PVC Overhead Squats Grab Empty Bar and Warmup Back Squats Before METCON With DB: 3L/3R DB Hang Shrugs 3L/3R DB HangHigh Pulls 3L/3R DB Hang Cleans Weightlifting
CrossFit – Thu, May 4 Read More »
Crescent City Crossfit – Ignite Metcon Metcon (No Measure) 18min EMOM: Min1 — 8-10 No Push-Up Burpees Min2 — 10-12 Wallballs Min3 — 100m Run Accessory Metcon (No Measure) Complete 5 Sets For Quality: 12 Plate Squats 24 Russian Twists –Rest as Needed-
Crescent City Crossfit – CrossFit Warm Up 2 Minute Bike 50 FT Bear Crawl 50 FT Samson Lunges 50 FT Inchworms 50 FT Hamstring Scoops 20 Sec Active Pull Up Hang 10 Scap Pull Ups 10 Kip Swings 10 Scap Push Ups 5 Hand Release Push Ups *Then Review of Scaling Options with Coach Workout
CrossFit – Wed, May 3 Read More »
Announcements NOON CLASS WILL BE CANCELED THIS WEDNESDAY 5/3!!! Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Reps) AMRAP 14 Minutes: 15 Sit Ups 4 SA DB Hang Snatch 15 Sit-Ups 8 SA DB Hang Snatch 15 Sit-Ups 12 SA DB Hang Snatch 15 Sit-Ups 16 SA DB Hang Snatch etc……. . Score Is
Announcements NOON CLASS WILL BE CANCELED THIS WEDNESDAY 5/3!!! Crescent City Crossfit – CrossFit Warm Up 400m Run 10L/10R Banded Side Steps 16 Banded Glute Bridges 14 Banded Air Squats 12 Boot Strappers 6 Inchworms in Place w/Shoulder Taps 6L/6R Up and Overs With Empty Bar: 6 Bent Over Rows 6 RDL’s 6 Deadlifts Rig
CrossFit – Tue, May 2 Read More »
Announcements NOON CLASS WILL BE CANCELED THIS WEDNESDAY 5/3!!! Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 3x5min AMRAPs: 16 Air Squats 14 SA DB Push Press 10 Calories on ANY Machine –Rest 2min–. . Pick Up Where You Left Off Accessory Metcon (No Measure) 4 Sets For Quality: 14 Bent
Announcements NOON CLASS WILL BE CANCELED THIS WEDNESDAY 5/3!!! Crescent City Crossfit – CrossFit Warm Up 2 Rounds: 1min Bike or Row 8 Banded Pass Throughs 4L/4R Banded Around the Worlds 8 Banded Strict Press 8 Banded Pull Aparts 8 Push-Up to Down Dog Weightlifting 16min TIME CAP Bench Press (5×10) . . Light Weight
CrossFit – Mon, May 1 Read More »