Workout, Happening, and Updates at CRESCENT CITY CROSSFIT

Crescent City Crossfit – Turn and Burn Warm Up 2 Rounds: :30 Row 5 Lunge, Lunge, Squat 10 Scap Pull Ups Into Mobility: 10 Groiners

Crescent City Crossfit – CrossFit Warm Up 1000m/.6 Bike 12 PVC Pass Throughs 12 PVC Good Mornings 12 PVC Around the Worlds 12 PVC Toe

Crescent City Crossfit – Ignite Metcon Metcon (5 Rounds for reps) 5 X 3 Minute AMRAP: 12/10Calorie Bike 20 Kettlebell Swings Max Single Unders -Rest

Crescent City Crossfit – Endure Warm Up 2 Min Row Then 3 Sets: 30 Seconds Reverse Lunges 15 Seconds Knee to Chest Dynamic Stretch 15

Crescent City Crossfit – CrossFit Saturday Partner Wod Metcon (Time) WITH A BUDDY!!!! Buy In: 80/60 Calories ANY Machine 45-30-15 DB Thrusters Burpees Over DB

Crescent City Crossfit – Ignite Metcon Metcon (2 Rounds for reps) 10min AMRAP: 15 Calorie Bike 18 SA DB Snatch 15 Barbell or KB Deadlift

Crescent City Crossfit – CrossFit Warm Up 6min AMRAP: 100m Run/150m Row/200m Bike 10 PVC Good Mornings 5L/5R PVC All Around the Worlds 10 PVC

Crescent City Crossfit – CrossFit Warm Up 2 Rounds: 200m Run 10 Plate Ground to Overhead 10 Plate Squats 5L/5R Plate Trunk Rotations 5L/5R Plate

Crescent City Crossfit – Ignite Strength Strict Press (5×3) . . Ascend in Weight Every Set Metcon Metcon (AMRAP – Rounds and Reps) 4x4min AMRAPs:

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15min: 60 Single Unders 15Box Step Ups 60 Single Unders 15 Slamballs

Crescent City Crossfit – CrossFit Warm Up 2min on ANY Machine With Light KB: 12 KB Deadlifts 12 KB Swings 12 KB Goblet Squats 6L/6R

Crescent City Crossfit – CrossFit Warm Up 200m Run 10 Banded Air Squats 10 Banded Glute Bridges 10 Banded Pass Throughs 10 Banded Strict Press

Crescent City Crossfit – Turn and Burn Warm Up 2 Rounds: 200m Run 10 Box Step Ups 5 Box Jumps Into Mobility: 10 PVC Passthroughs

Crescent City Crossfit – Ignite Strength Back Squat (4×5) . . Ascend in Weight Every Set Metcon Metcon (Time) For Time: 800/600m Row 30 Sit-ups

Crescent City Crossfit – Endure Warm Up 8 Min AMRAP or 3 Rounds: 100 M Run 8/6 Cal Bike 10 Air Squats 6 Walking Lunges

Crescent City Crossfit – CrossFit Saturday Partner Workout 3/11/23 (Time) 800 m run 80 OH Lunges w/ Plate (25/15) 400 m row 40 Weighted Situps

Crescent City Crossfit – CrossFit Warm Up 500m Row/1000m Bike 10 PVC Pass Throughs 10 PVC Around the Worlds 10 PVC Good Mornings 10 PVC

Crescent City Crossfit – CrossFit Warm Up 400m Run/500m Row 2 Rounds: 8L/8R Banded Side Steps 8 Banded Air Squats 8 Banded Glute Bridges 4L/4R

Crescent City Crossfit – Ignite Strength Farmer’s Carry Lunge (4×5 (Each Leg)) . . Ascend in Weight Every Set Endurance Metcon (Time) 4 Rounds For

Crescent City Crossfit – Turn and Burn Warm Up 2 Rounds: 1:00 C2 Bike 25 Single Unders Into Mobility: 10 PVC Passthroughs :20 L/R PVC

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 18min With A Partner: 400m Run 40 Walking Lunges 200m Run 40 Plate

Crescent City Crossfit – CrossFit Warm Up 100m Run 50FT High Knees 50FT Bear Crawl 100m Run 50FT Butt Kicks 50FT Hamstring Scoops 100m Run

Crescent City Crossfit – CrossFit Warm Up 2 Rounds: 250m Row 8 Banded Front Pull Aparts 4L/4R Banded Around the Worlds (From Hip) 8 Banded

Crescent City Crossfit – Ignite Strength Turkish Get Up (5×1) . . 1 Rep = Left AND Right Endurance Metcon (Time) For Time: 800/600m Row

Crescent City Crossfit – Turn and Burn Warm Up 2 Rounds: 2 Shuttle Runs 100′ (50′ x 2 = 1) 6 Burpees 6 Alternating Box

Crescent City Crossfit – CrossFit Warm Up 2min on ANY Machine 50FT Walking Quad Stretch 50FT Cossacks 50FT Samson Lunges 14 PVC Pass Throughs 14

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 3x5min AMRAPs: 12/8 Calorie Bike 10 KB Swings 8 Burpees —Rest 2min—. .

Crescent City Crossfit – CrossFit Partner Wod (AMRAP – Reps) 25 min time cap 10-20-30-40-50. . .and so on – Wall balls (20/14) – Burpees

Crescent City Crossfit – CrossFit Warm Up 2 Rounds: 1min Row 6 Push-Ups 8 Air Squats 16 Single Unders Into: 12PVC Pass Throughs 12PVC Around

Crescent City Crossfit – Ignite Metcon CrossFit Games Open 23.3 Scaled (Ages 16-54) (Time) Starting with a 6-minute time cap, complete as many reps as

Crescent City Crossfit – CrossFit Warm Up 400m Run/500m Row/1000m Bike 15 Banded Pass Throughs 15 Banded Front Pull Aparts 15 Banded Strict Press 15

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 20min AMRAP With a Partner: 40 Wallballs 30 Calorie Row 40 SA DB

Crescent City Crossfit – Turn and Burn Warm Up 1 Round: 200m Run or 1:00 Machine of Choice 5 Scap Pull Ups + 5 Kipping

Crescent City Crossfit – CrossFit Warm Up 2min on ANY Machine Into 2 Rounds w/Light KB: 8 KB Deadlifts 8 Goblet Squats 8L/8R KB Presses

Crescent City Crossfit – CrossFit Warm Up 6min AMRAP: 100m Run 50FT High Knees 50FT Butt Kicks 50FT Bear Crawl 50FT Hamstring Scoops Mobility: 30sec

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 3x5min AMRAPs: 30 Goblet Squats 100m Run 15 Burpees –Rest 2min–. . Pick

Crescent City Crossfit – CrossFit Saturday Partner Wod Metcon (Time) For Time: Buy In: 800 Meter Run 5 Rounds: 30 Cal Bike 24 Sit Ups

Crescent City Crossfit – Ignite Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 5 Burpees 5 Pull Ups or Ring Rows 100 Meter Run

Crescent City Crossfit – CrossFit Warm Up 2 Rounds: 250m Ski/200m Run/250m Row 8 Banded Passthroughs 8 Banded Around the Worlds 8 Banded Strict Press

Crescent City Crossfit – Ignite Strength Box Squats (5×8) Endurance Metcon (Time) 4 Rounds For Time: Row/Ski 500m 20 Burpees –Rest 1min in Between Rounds–

Crescent City Crossfit – Turn and Burn Warm Up 2 Rounds: :30 Easy Row 10 Hand Release Push Ups :30 Workout Pace Row 10 Alternating

Crescent City Crossfit – CrossFit Warm Up 2 Rounds: 250m Row/500m Bike/200m Run 10 Boot Strappers 10 Cossacks 10 Prisoner Good Mornings 10 Prisoner Squats

Crescent City Crossfit – CCC Gym Warm Up 500m Row 12L/12R Banded Side Steps 12 Banded Air Squats 12 Banded Glute Bridges 14 Banded Pass

Crescent City Crossfit – CCC Gym Warm Up 400m Run 50FT Lunge With Twist 50FT High Knees 50FT Butt Kicks 50FT Leg Kicks 50FT Bear

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 15min AMRAP: 100m Farmer’s Carry 20 Air Squats 20 Box Step-Ups CORE Core

Crescent City Crossfit – CrossFit Metcon Mardi Gras (Partner) Mambo: (2 Rounds for reps) 12 Min AMRAP: 21 Box Jumps/Step Ups 15Kettlebell Swings 9 Calories

Crescent City Crossfit – CrossFit Warm Up 2 Rounds: 1min Bike or 200m Run 6 No Push Up Burpees 1min Row Into 2 Rounds: 10

Crescent City Crossfit – Ignite Warm Up 2 Rounds: 1min Bike or 200m Run 6 No Push Up Burpees 1min Row Into 2 Rounds: 10

Crescent City Crossfit – CrossFit Warm Up 2 Rounds: 250m Row/250m Ski 8 Push-Ups 8 Down Dog to Up Dog 8 Thoracic Rotation in Spiderman

Crescent City Crossfit – Ignite Strength Metcon (Weight) 4 Sets: 16 DB Curl to Press 12DB Row Endurance 30min TIME CAP Metcon (Time) 6 Rounds:

Crescent City Crossfit – CrossFit Warm Up 2min on ANY Machine 16 PVC Pass Throughs 16 PVC Around the Worlds 16 PVC Overhead Squats 14

Crescent City Crossfit – Ignite Metcon Metcon (No Measure) 18min EMOM: Min1 — 12-16Kettlebell Swings Min2 — 12-16 Sit-Ups Min3 — 10-12Pull-Ups/Ring Rows Accessory Metcon

Crescent City Crossfit – Turn and Burn Warm Up 2 Rounds: 1:00 Row 25 Single Unders Into Mobility: 10 PVC Passthroughs :20 L/R PVC Lat

Crescent City Crossfit – CrossFit Warm Up 500m Row/400m Run/1000m Bike 10L/10R Banded Side Steps 14 Banded Air Squats 14 Banded Glute Bridges 7L/7R Thoracic

Crescent City Crossfit – Ignite Strength Metcon (AMRAP – Reps) 5 Sets: 8L/8R KB Goblet Reverse Lunge Max Set Ring Rows. . Score is Max

Crescent City Crossfit – CrossFit Warm Up 2 Rounds: 200m Run/500m Bike/250m Ski 50FT Walking Quad Stretch 50FT Bear Crawl 5 Inchworms w/Reach Outs 10

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 15min AMRAP: 100m Farmer’s Carry 20 Air Squats 20 Box Step-Ups CORE Core

Crescent City Crossfit – CrossFit Saturday Partner Workout 2/11/23 (Time) 200 m Run 20 Burpees 400 m Run 40 Wallballs (20/14) 600 m Run 60

Crescent City Crossfit – CrossFit Warm Up 500m Ski/500m Row 2 Rounds: 8 Banded Pass Throughs 8 Banded Strict Press 8 Banded Front Pull Aparts

Crescent City Crossfit – Ignite Strength Deadlift (5×3) . . Ascend in Weight EVERY Set Metcon Metcon (Time) 4 Rounds for Time: 20 Lunges 15

Crescent City Crossfit – CrossFit Warm Up 400m Run/500m Row/1000m Bike 50FT Hamstring Scoops 50FT High Knees 50FT Butt Kicks 50FT Leg Kicks 8 A’s

Crescent City Crossfit – Ignite Metcon “Tabatta Ouch” (AMRAP – Reps) “Tabatta Ouch” For total Calories: Full Tabatta: Row Assault Bike Ski Erg Concept Bike

Crescent City Crossfit – Turn and Burn Warm Up 2 Rounds: 1:00 Machine of choice 10 Box Step Ups 5 Burpees Into Mobility: :20 Samson

Crescent City Crossfit – CrossFit Warm Up 500m Row/1000m Bike/.6 Assault Bike 14 PVC Pass Throughs 14 PVC Toe Touches to Overhead Press 14 PVC

Crescent City Crossfit – Ignite Strength Back Squat (5×3) . . Ascend in Weight EVERY Set Metcon Metcon (Time) FOR TIME: 15-12-9 Dumbbell Thrusters Jumping

Crescent City Crossfit – CrossFit Warm Up 500m Row/400m Run 50FT Down AND Back Banded Side Steps 15 Banded Air Squats 15 Banded Glute Bridges

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 3x5min AMRAPs: 300m/200m Row 15 KB Deadlifts 10 No Push-Up Burpees –Rest 2min–.

Crescent City Crossfit – Turn and Burn Warm Up 1 Round: 200m Run 5 Scap Pull Ups + 5 Kipping Swings 10 Kettlebell Deadlifts Into

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

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

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

Crescent City Crossfit – CrossFit Saturday Partner Wod (AMRAP – Rounds and Reps) 25min AMRAP: 16 wall balls (20/14) 16 weighted situps 16 burpees 16

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

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