Month: December 2018

Monday 181231

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: OLift Warm Up […]

Saturday 181229

CrossFit Logic – CrossFit Tunnel Ball Warm Up (No Measure) 2 Teams 3 Rounds With 5kg Med Ball: R1 – 5 Situps R2 – 5 Thrusters R3 – Ball Slams * 5 burpees each to losing team Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, […]

Friday 181228

CrossFit Logic – CrossFit **Reduced Timetable **6am CrossFit only **No Cap on class The Lava Walk (No Measure) For Time: Get from 1 side of the Box and back. – 2 per team – 3 Plates per team *2nd= 1 Burpee, 3rd= 2 BP, 4th= 3BP etc! CrossFit Games Open 12.3 (AMRAP – Rounds and […]

Thursday 181227

CrossFit Logic – CrossFit **Reduced Timetable **5:30pm CrossFit only **No Cap on class Pizza Carry Warm Up (No Measure) – Hold an Abmat (Pizza) with one hand overhead. – Try to knock everyone elses Pizza off, without dropping your’s! – 3 Burpees if you drop your pizza Blow out the cobwebs! (Time) Chipper for time: […]

Monday 181224

CrossFit Logic – CrossFit **Reduced Timetable **6am CrossFit only **No Cap on class Plank Relay Warm Up (No Measure) 400m Run 2 Teams 3 Rounds of In plank – walk sideways 7m Touch each Post 4 times – Alt hands *Crab walk back to start *next person starts when person infront reaches 3rd Post *10 […]

Saturday 181222

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! 12 Days of Christmas (Time) […]

Friday 181221

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 A: Metcon (No Measure) CFL Summer Goal Crusher […]

Thursday 181220

CrossFit Logic – CrossFit Spiderman & Superman Warm Up (No Measure) 3 rounds 10 Mountain Climbers Spiderman 10 Iron Cross Twist Inch Worm & 3 sec superman Metcon (Time) 4 Rounds for time: 12 Dumbbell Box Step Over 12 Burpees 400m Run Dumbbell: 22.5/15kg Box: 24/20″ Scale: DB Box Step over> No DB, Burpees> 40 […]

Wednesday 181219

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+: 4th set max effort hold on 5th rep Focus Point: Control the bar down B: Joker […]

Tuesday 181218

CrossFit Logic – CrossFit Squat Jump Warm Up (No Measure) 400m Run 3 rounds of Lunge, Squat, Jump Bear crawl Active Hang/ Scap Pull/ Strict PU A: Push Press (15 min Cap) Strength Progression 3 x 5 (add 1kg to prev)Rx+: 4th set max effort reps Focus Point: Control dip, fast drive B: Back Squat […]