Month: October 2018

Thursday 181101

CrossFit Logic – CrossFit Agility, Spiderman & Ring Row (No Measure) 3 rounds of 100m run Agility Ladder In’s & Out Spiderman 5 Ring Rows Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#Wall Ball 10/5kg Scale: 200m Run, 15 reps Cap: 35min

Wednesday 181031

CrossFit Logic – CrossFit Squat & Pull Up (No Measure) 400m Run/Row 3 rounds of 15sec Lizard Lunge 5 Dislocates – 5 OH Squats 10 rep/sec Active Hang/Kip/Pull Up Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsThruster 20/16kg Scale: Pulll Ups> Jumping Pull Ups Cap: 20min 1 on 1 Coaching – analysing […]

Tuesday 181030

CrossFit Logic – CrossFit Heavy Squat 2 (No Measure) 200m Row/Run 2 rounds of 5 Goblet Squat – 3 sec hold at bottom Lunge & twist L&R 10 sec super man/hollow hold A: Front Squat (Find 1RM) Cap: 15min B: Vertical Jump 1RM (Distance) * Mark the wall, standing at full extension. ** Jump from […]

Monday 181029

CrossFit Logic – CrossFit Olympic Lifting Warm Up (No Measure) 400m Run/Row 3 Rounds of 5 Good Mornings 5 Sotts Press 5 OH Squat 5 Wall Angels A: Hang Snatch (Find 1RM) Cap: 15min B: Isabel (Time) For Time: 30 Snatches, 135# / 95#Snatch 60/42.5kg Cap: 10min

Friday 181026

CrossFit Logic – CrossFit Sampson Warm Up (No Measure) 3 Rounds of 200m Run Sampson Lunge Spiderman 10 Sec Superman 10 Sec Hollow Hold Metcon (AMRAP – Reps) 3 min of: 21 Dumbbell Snatches 22.5/15kg 9 Box Jumps 24/20″ Max Effort Handstand Push Up > Rest 3 Min 3 min of: 18 Dumbbell Snatches 22.5/15kg […]

Thursday 181025

CrossFit Logic – CrossFit Squat Warm Up (No Measure) 400m Run/Row 2 Rnds of Bear Crawl Duck Walk High Knee Pull > Then < Banded Nut Bush A: Back Squat (8-8-8-8-8) Cap: 15min B: Sprint Pyramid (5 Rounds for time) Each Round for time Starting on the minute: 0 – 100m Sprint 1 – 200m […]

Wednesday 181024

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 A: Deadlift (15min Cap) Strength Progression 3 x 5 (add 2.5kg to prev)Rx+: ME hold on 4th set Focus Point: Lock breath at the bottom B: Metcon (Weight) 7min […]

Tuesday 181023

CrossFit Logic – CrossFit Athletic Burpees Warm Up (No Measure) 2 min Skip Athletic Burpees A: Rope Climb (Skills & Drills) B: Metcon (AMRAP – Rounds and Reps) 20min AMRAP 3 Rope Climbs 9 Push Ups 30 Sit Ups Rx+: Ring Dips Scale: Rope Climb> Pull to Stand> Seated Pull to Stand

Monday 181022

CrossFit Logic – CrossFit Agility Warm up (No Measure) 3 rounds of 200m Run Agility ladder Bear Crawls Duck Walk Grape Vine A: Push Press (15min Cap) Strength Progression 3 x 5 (add 1kg to prev)Rx+: ME 4th set Focus Point: Elbows up B: Metcon (Time) For Time: 10 – 1 Reps of: Push Jerk […]

Saturday 181020

CrossFit Logic – CrossFit ****Pool WOD! **** Meet 7am at the Coolum Aquatic Centre 1930 David Low Way. Entry fee $5.40 Wear suitable gear for exercises in and out of the pool. *Box Closed*