Month: February 2019

Friday 190301

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 (Time) 5 Rounds for Time: 400m Run 20 Shoulder to Overhead 40/30kg Rx+: 6 Rounds Scale: 4 Rounds Cap: 20min Cap B: Bullet Proof Shoulders (No Measure) 3 […]

Thursday 190228

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 (15min to find 5RM) Strength Progression 3 x 5 (add 2.5kg to prev)Start of progression is 80% of your 5RM. B: Metcon (Weight) 10min EMOM […]

Wednesday 190227

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: Handstand Walk Progression – Drills & Skills […]

Tuesday 190226

CrossFit Logic – CrossFit Lunge & Hang Warm Up (No Measure) 2min Skip 3 Rounds of Bear Crawl Samson Lunge Kip Prog – 10sec Active Hang – 10 Scap Pulls – 10 Pull Ups/Ring Rows Metcon (Time) 6 Rounds for time: 9 Knees to Elbows 12 Dumbbell Squat Cleans 22.5/15kg 15m Weighted Walking Lunge 22.5/15kg […]

Monday 190225

CrossFit Logic – CrossFit Climb & Fly Warm Up (No Measure) 3 rounds 400m Run 10 Mountain Climbers 10 sec Superman & HHold 10 Wall Angels A: Shoulder Press Strength Progression (15min to Find 5RM) 3 x 5 (add 1kg to prev)Start of progression is 80% of your 5RM. B: Metcon (Time) 3 Rounds for […]

CrossFit Games Open 19.1

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 Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to […]

Friday 190222

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: Baseline (Time) 500m Row 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull Ups *Rest 10 mins & repeatScale: Push Ups> on a […]

Thursday 190221

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: Squat Snatch (15min to Find 1RM) * Catch in the Overhead Squat Position * Power snatch to OH Squat does not count B: Nancy (Time) 5 Rounds […]

Wednesday 190220

CrossFit Logic – CrossFit Inch & Angel Warm Up (No Measure) 3 rounds of 100m run 5 Inch Worms 5 Wall Angels 5 OH Squat PVC A: Turkish Get Up (15min to Find 1RM) * Use plate, dumbbell, kettlebell or barbell for maximal weight. * Weight can not touch the ground when changing hands. B: […]

Tuesday 190219

CrossFit Logic – CrossFit Agility, Spiderman & Ring Row (No Measure) 3 rounds of 100m run Agility Ladder In’s & Out Spiderman 5 Ring Rows CrossFit Games Open 12.4 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-upsWall Ball 10/5kg Scale: Wall Balls> Thrusters, DU’s> Single […]