Month: January 2019

Thursday 190131

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 Metcon (AMRAP – Reps) 40min EMOM 1. Row […]

Wednesday 190130

CrossFit Logic – CrossFit Athletic Burpees Warm Up (No Measure) 2 min Skip Athletic Burpees A: Power Clean (3-3-3-3-3) Cap: 15min B: Metcon (AMRAP – Reps) 8min EMOM Even: 10 Power Cleans 40/30kg Odd: Max Effort Double Unders * Record total Double Unders * If capped on Cleans, rest the next minute then re-enter Rx+: […]

Tuesday 190129

CrossFit Logic – CrossFit Agility, Spiderman & Ring Row (No Measure) 3 rounds of 100m run Agility Ladder In’s & Out Spiderman 5 Ring Rows A: Push Press (15min Cap) Strength Progression 3 x 5 (add 1kg to prev)Rx+: 5 x 5 Focus Point: Grip width B: Metcon (AMRAP – Reps) Tabata 8 Rounds 20 […]

Australia Day 190128

CrossFit Logic – CrossFit Happy Australia Day! Beer Mile – 12pm Class Only 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 Australia Day WOD (Time) For Time: 1 Mile […]

Saturday 190126

CrossFit Logic – CrossFit Hero WOD in honor of Cooper Jacob Lee. 27/1/15 – 27/2/15 – Rest In Peace He is survived by his parents Chris & Vanessa Lee, and brother Darcy. Naughts & Crosses (No Measure) 400m Run 2 Tag Teams Med Ball Naughts & Crosses *5 burpees to the losing team Cooper (Time) […]

Friday 190125

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 Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 Squats* Each time cap out, rest the next minute and […]

Thursday 190124

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: Snatch (15min to Find 1RM) Power, Squat or Split Snatch B: SQT (Time) 3 rounds for time 10 Power Snatch 42.5/30kg 200m Run (4x50m)Scale: Snatch> ground to […]

Wednesday 190123

CrossFit Logic – CrossFit Agility, Spiderman & Ring Row (No Measure) 3 rounds of 100m run Agility Ladder In’s & Out Spiderman 5 Ring Rows CrossFit’s 1st WOD (Time) For time: Fast & Heavy Dumbell “Thruster” 21 reps Run 1/4 mile (400m) Dumbell “Thruster” 18 reps Run 1/4 mile (400 m) Dumbell “Thruster” 15 reps […]

Tuesday 190122

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 to Find 3RM) B: CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# […]

Monday 190121

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: Thruster (Find 3RM) Cap: 15min B: Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsThrusters 42.5/30kg Scale: Pull Ups> Jumping Pull ups Cap: 10min