Month: March 2019

Wednesday 190320

CrossFit Logic – CrossFit Bullet Proof Shoulders (No Measure) 3 x 10 reps/secs of Side Plank & reach (L&R) Scap Push Ups Arm Raise & Hold (L&R) Jane Fonda’s T’s on a Box W’s on a Box A: Bench Press (15min to Find 1RM) B: Helen (Time) 3 Rounds for time of: 400m Run 21 […]

Tuesday 190319

CrossFit Logic – CrossFit Athletic Burpees Warm Up (No Measure) 2 min Skip Athletic Burpees The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles* Start each 3-minute cycle where you left off on the previous cycle. […]

Monday 190318

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: Thruster (15 min to Find 1RM) Working out of racks B: Annie (Time) 50-40-30-20-10 Double-unders Sit-upsScale: DU’s> Single skip x 2 Cap: 15 min

CrossFit Games Open 19.4

CrossFit Logic – CrossFit Warm Up – Bear & Hang (No Measure) 400m Run/Row 3 Rounds of Bear Crawl Active Hang, Scap Pull, Pull Up 5 Dislocates 5 OH Squats CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: […]

Friday 190315

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 (Time) 10 Rounds of: Half Helen 200m […]

Thursday 190314

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 Cap) 3 x 5 (add 1kg to prev)Rx+: Max effort reps on 4th set Focus Point: Bar Positioning B: Metcon (AMRAP – Reps) […]

Wednesday 190313

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: Power Clean (3-3-3-3-3) 15min Cap B: Ring Dips (5-5-5-5) *Superset […]

Tuesday 190312

CrossFit Logic – CrossFit Heavy Squat 2 (No Measure) 200m Row/Run 2 rounds of 5 Goblet Squat – 3 sec hold at bottom Lunge & twist L&R 10 sec super man/hollow hold A: Back Squat (15 min Cap) Strength Progression 3 x 5 (add 2.5kg to prev)Rx+: Max Effort Reps 4th Set Focus Point: Bar […]

Monday 190311

CrossFit Logic – CrossFit Inch Worm, Iron Cross, Wall Angel Warm Up (No Measure) 2 min Skipping 3 rounds of Bear Crawls Inch Worm 5 Iron Cross Twists 5 Wall Angels Metcon (AMRAP – Rounds and Reps) 24min AMRAP Ascending reps 1, 2, 3 etc. of: Deadlift 120/90kg Handstand Push Up Strict Pull Up Burpee […]

CrossFit Games Open 19.3

CrossFit Logic – CrossFit Warm Up – Glute’s Hips Shoulders (No Measure) 400m Run/Row 3 Rounds of 5 Glute Bridges Crab Walk 5 Situps Bear Crawls 5 Push Ups Spiderman Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft. handstand […]