Month: November 2018

CFL Xmas Party

CrossFit Logic – CrossFit * 2:30pm at Novatel Aqua Park $15pp * 5pm Drinks at the Pimms Secret Garden * Family & kids welcome ***Box Closed that morning*** A: Metcon (AMRAP – Rounds) 30min AMRAP: Max effort laps of the Aqua Park! Rx+: Handstand Walk 🙂 B: Capture the Flag (No Measure)

Friday 181130

CrossFit Logic – CrossFit Duck Bear Push Warm Up (No Measure) 400m Run 3 rounds of Duck walk Bear Crawl 5 Push Ups 5 Situps A: Clean and Jerk (15min to Find 1RM) B: CrossFit Games Open 16.2 (AMRAP – Reps) 4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat […]

Thursday 181129

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 A: Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsScale: Pull Ups> Ring Rows >> OR B: Mary (AMRAP – […]

Wednesday 181128

CrossFit Logic – CrossFit Sampson Warm Up (No Measure) 3 Rounds of 200m Run Sampson Lunge Spiderman 10 Sec Superman 10 Sec Hollow Hold A: CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box […]

Tuesday 181127

CrossFit Logic – CrossFit Agility, Spiderman & Ring Row (No Measure) 3 rounds of 100m run Agility Ladder In’s & Out Spiderman 5 Ring Rows A: Shoulder Press (15 min to Find 1RM) B: Push Press (10min to find 3RM) C: Push Jerk (10min to find 5RM)

Monday 181126

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: Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#Squat Snatch 60/42.5kg >> OR >> B: Amanda Scaled (Time) 9-7-5 Chest to Bar Pull Up & Ring Dip Squat Snatch 40/30kg […]

Saturday 181124

CrossFit Logic – CrossFit Thruster Ladder (AMRAP – Reps) EMOM – 30 sec Max Effort: Thrusters *Weight starts at 20/10kg & increases by 10/5kg per bar *EMOM move to the next bar *Clock continues for 40min, re-enter as many times as you want *Score is total reps Warm Up – Simon Says (No Measure) Simon […]

Friday 181123

CrossFit Logic – CrossFit Cosack Squat Warm Up (No Measure) 200m Run 3 Rounds of 5 Sumo Inch Worms 10 Cosack Squats 5 sec superman/hollow hold Metcon (AMRAP – Reps) 4 Rounds 3 min AMRAP of: 20 Pistols Alt. L&R 15 Sit Ups 10 Push Ups 5 Chest to Bar Pull Ups *Rest 2min between […]

Thursday 181122

CrossFit Logic – CrossFit Core Warm Up (No Measure) 3 x 15 Hollow Crunch Alternate with 3 x 10 Glute Bridges L&R-L-R —————- 1min Plank 30sec Superman Hold 1min Side Plank L 30sec Superman Hold 1min Side Plank R 30sec Superman Hold 1min Plank A: Push Press (15min Cap) Strength Progression 3 x 5 (add […]

Wednesday 181121

CrossFit Logic – CrossFit Warm Up Broomstick Cyclone (No Measure) 2 min Skip * 1 Broomstick each * stand in circle facing in * 2 hands on broomstick at top * on the call “left” or “right”, let go and move to grab that broomstick * drop the broomstick, 5 Burpees! A: Snatch Drills – […]