Month: September 2018

Monday 180110

CrossFit Logic – CrossFit **Queens Birthday Public Holiday – Box Closed** 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 […]

Saturday 180929

CrossFit Logic – CrossFit Athletic Burpees Warm Up (No Measure) 2 min Skip Athletic BurpeesTake 20 Burpees from the whiteboard! A: Raise the Rig WOD 1 (Time) Partnered WOD 21-15-9 for time: Overhead Squats 50/35kg Box Jumps 24″ * Each partner works at the same time. * One starts on OHS, the other on Box […]

Friday 180928

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 and Reps) 4 Rounds 5min AMRAP of: Deadlift 100/80kg Burpee Lateral Bar Jump Handstand Push Up Toes to Bar Shuttle Run 20m * Inc. Reps […]

Thursday 180927

CrossFit Logic – CrossFit OH Squat Warm up (No Measure) 400m Run 3 Rounds of 5 Goblet Squats 5 Pass Thru 5 OH Squats The Tears of a Spider Monkey (Time) 7 rounds for time of: 20 Push Press 35/25kg 20 Overhead Squat 35/25kgCap: 25min

Wednesday 180926

CrossFit Logic – CrossFit Climb & Fly Warm Up (No Measure) 3 rounds 400m Run 10 Mountain Climbers 10 sec Superman & HHold 10 Wall Angels A: Shoulder Press Strength Progression (15min Cap) 3 x 5 (add 1kg to prev)Rx+: 5 x 5 Focus Point: Rack it each rep B: Metcon (Time) 3 Rounds for […]

Tuesday 180925

CrossFit Logic – CrossFit Lunge & Hang Warm Up (No Measure) 2min Skip 3 Rounds of Bear Crawl Samson Lunge Kip Prog – 10sec Active Hang – 10 Scap Pulls – 10 Pull Ups/Ring Rows A: Kipping Skills & Drills (Pull Up) -Hollow & Superman Holds 10 x Hollow Hold to Superman transition -Standing Hollow […]

Monday 180924

CrossFit Logic – CrossFit Banded Warm Up (No Measure) 400m Run/Row 3 Rnds of Inch Worm High Knee Pull 10 sec Active Hang > Then < Banded Nut Bush A: Back Squat (20min Cap) Strength Progression 3 x 5 (add 2.5kg to prev)Rx+: 5 x 5 Focus Point: no butt wink 😉 B: Metcon (AMRAP […]

Saturday 180922

CrossFit Logic – CrossFit Warm Up – Squat Potato (No Measure) 400m Run * Squat in a circle * 5kg med ball pass the ball left or right as directed * when the music stops, whoever has the ball does 5 thrusters A: Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows […]

Friday 180921

CrossFit Logic – CrossFit Plank, Crab Walk, Windmills (No Measure) 2 min Skip 3 rounds of Plank, Jump to Squat Crab Walk 10 Windmills fwd&back 10 Monkey Arms A: Shoulder Press Strength Progression (15min Cap) 3 x 5 (add 1kg to prev)Rx+: Max Effort on 4th set Focus Point: Scoop chin B: Metcon (Time) 3 […]

Thursday 180920

CrossFit Logic – CrossFit Agility, Spiderman & Ring Row (No Measure) 3 rounds of 100m run Agility Ladder In’s & Out Spiderman 5 Ring Rows A: Double-Unders (10min) Drills & Skills B: Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 30 Double unders 20 Ball Slams 12/9kg 10 Pull Ups Rx+: 5 Bar Muscle […]