Month: August 2018

Saturday 180901

CrossFit Logic – CrossFit Warm Up – Head Knees Toes Cone (No Measure) 400m run * Partnered * Squat 1m apart with cone between you * call will be Head, Knees, Toes, Head, Knees etc. * … then Cone! * no Cone? 3 burpees! * Cone before call, 3 burpees! Fight Gone Bad – Tag […]

Friday 180831

CrossFit Logic – CrossFit Heavy Squat Warm Up (No Measure) 400m Run/Row —- 3 Rounds Pigeon Ninjas 5-10-15 Squats 5 Toes to Bar —- 400m Run/Row A: Back Squat (20 min Cap) Strength Progression 3 x 5 (add 2.5kg to prev)Rx+: Max Effort on 4th Set Focus Point: Pop at the top! B: Sprint Pyramid […]

Thursday 180830

CrossFit Logic – CrossFit General Mobility Warm Up (No Measure) 200m Run 10 High Kicks L+R 10 Cross Body Side Kick L+R 10 High Lunge Bounce L+R 10 Wide feet toe 2 toe 10 Situp wide feet toe 2 toe 10 Shoulder rotation fwd/back 10 Monkey Arms Metcon (No Measure) Drills & skills 4 Rounds […]

Go Green!

Unfortunately, this blog post isn’t about to tell you to start eating M&M’s but we’re pleased that the picture got you to click on the link! For the past few years, we have been inundated with recipes for green smoothies and ads for green nutrition powders so what’s all the fuss about? Can colour of […]

Wednesday 180829

CrossFit Logic – CrossFit Agility Warm up (No Measure) 3 rounds of 200m Run Agility ladder Bear Crawls Duck Walk Grape Vine Metcon (AMRAP – Rounds and Reps) 20min AMRAP Run 400m 21 Push Press 50/35kg *Decrease Push Press by 3 reps per round Rx+: 60/45kg Scale: 200m Run

Tuesday 180828

CrossFit Logic – CrossFit The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Metcon (Time) FOR TIME: 21-15-9-15-21 Dumbbell Snatch Alternating L&R 22.5/15kg Pull Up Situps Wallball 10/5kg Rx+: DBS 30/22.5kg Scale: DBS> DB C&J, Pull Up> Ring Row Cap: 30min

Monday 180827

CrossFit Logic – CrossFit Inch & Angel Warm Up (No Measure) 3 rounds of 100m run 5 Inch Worms 5 Wall Angels 5 OH Squat PVC A: Shoulder Press Strength Progression (15min Cap) 3 x 5 (add 1kg to prev)Rx+: Max Effort on 4th Set Focus Point: Legs locked! B: Metcon (Time) For Time: 10 […]

Saturday 180825

CrossFit Logic – CrossFit Warm-up Warm-up (No Measure) Rock, Paper, Scissors, Burpees! Metcon (Time) Med Ball Madness For Time: 400m Run > then 6 Rounds of 10 Side Passes L&R 15 Situp 20 OH Lunges > then 400m Run * Med Ball for all exercises 10/5kg Rx+: Sit-up Wall Ball Scale: no med ball Cap: […]

Friday 180824

CrossFit Logic – CrossFit Plank, Tuck, Windmills (No Measure) 2 min Skip 3 rounds of Plank, Jump to Squat Tuck Jumps 10 Windmills fwd&back 10 Monkey Arms A: Handstand Push Up Progression – Drills & Skills 3 x 30sec Plank Feet on Box 3 x 3 Plank to Pike Handstand – 5 sec Hold 3 […]

Thursday 180823

CrossFit Logic – CrossFit Deadlift Warm Up (No Measure) 2 min Row/Skip 3 rounds of Samson Lunge Inch Worms 10 sec superman 10 Iron Cross Twist Metcon (AMRAP – Rounds) 6 Rounds of 3 min AMARP: 3 Deadlift 2 Hang Power Clean 1 Front Squats * Complex unbroken *1 min rest between Rounds Rnd 1 […]