Year: 2019

Monday 190819

CrossFit Logic – CrossFit OH Squat Warm up (No Measure) 400m Run 3 Rounds of 5 Goblet Squats 5 Pass Thru 5 OH Squats A: Overhead Squat (5-5-5-5-5) Cap: 10min B: Snatch Balance (3-3-3-3-3) Cap: 10min C: Drop Snatch (2-2-2-2-2) Cap: 10min

Saturday 190817

CrossFit Logic – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance […]

Friday 190816

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) Goal Crusher Challenge ***GO […]

Thursday 190815

CrossFit Logic – CrossFit Thruster Warm Up (No Measure) 2 min Row/Skip 3 Rounds of Bear Crawls 5 Goblet Squats 10 Wall Angels Metcon (AMRAP – Reps) 10 Rounds for Reps of: 30 Secs Ball Slams 12/9kg Rest 30 Secs 30 Secs Thrusters 20/16kg Rest 30 Secs 30 Secs 10m Shuttle Run Rest 30 Secs […]

Wednesday 190814

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+: 5 x 5 Focus Point: Vertical shins B: Power Clean + Hang Clean + Split Jerk […]

Tuesday 190813

CrossFit Logic – CrossFit Agility, Spiderman & Ring Row (No Measure) 3 rounds of 100m run Agility Ladder In’s & Out Spiderman 5 Ring Rows A: Metcon (No Measure) Double Under Skills & Drills B: Metcon (AMRAP – Rounds and Reps) 20min AMRAP 40 Double Unders 20 Dumbbell Snatch & Shoulder to OH 22.5/15kg 10 […]

Monday 190812

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 […]

Saturday 190810

CrossFit Logic – CrossFit 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! Metcon (AMRAP – Rounds and Reps) 22min AMRAP – Partner WOD Incrementing Reps per round 1, 2, […]

Friday 190809

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 Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round**Include 3 min rest after 5th round in […]

Thursday 190808

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 (Find 5RM) Cap: 15min B: SQT (Time) 3 rounds for time 10 Power Snatch 42.5/30kg 200m Run (4x50m)Scale: Power Snatch> Power Clean> KB Swing, Run> Row Cap: […]