Thur20151001

CrossFit Crescent – CrossFit   Buy-In 10 Min EMOM Ping Pong Evens: 5 Strict Chin Ups Odds: 30 Second Plank Hold Plank hold is on the hands (not elbows) with straight arms and thumbs touching (narrow width), hands together is even better. Fitness WoD Fight...

Wed20150930

CrossFit Crescent – CrossFit   Strength Press behind the neck (3 RM) 15 min to get to your 3 RM. Make sure you have adequate rest time between working sets. Fitness WoD Metcon (Time) 10 Shoulder To Overhead 95/65 10 Overhead Squat 15 Shoulder To Overhead 15...

Tue20150929

CrossFit Crescent – CrossFit   Metcon Metcon (AMRAP – Reps) AMRAP 3 min 5 Burpees 5 Box Jumps 24/30 Rest 2 min AMRAP 5 min 10 Sit-Ups 10 DU Rest 2 min AMRAP 7 min 20 Air Squat 200m Run Fitness: Use 20/24 Box for Box Jumps Perform singles instead of DU...

Mon20150928

CrossFit Crescent – CrossFit   Gymnastics Metcon (No Measure) Every 2 min, for 18 minutes (3 sets of each): Station 1: Muscle-Ups x 3-8 reps (or low-ring muscle-up transitions x 3-8 reps) Station 2: Alternating Pistols x 20 Station 3: 60 seconds of...

Sun20150927

CrossFit Crescent – CrossFit   Strength Good Mornings (3 RM) 15 min to get to your 3 RM Tempo: 31X1 Fitness WoD Metcon (Time) 4 Rounds 10 Burpees 20 KB Swing 53/35 10 Supinated Ring Rows 20 Goblet Lunges 53/35 rest 60 sec between rounds Sport WoD Metcon...