Month: March 2019

Friday 190308

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 Metcon (Time) 10 rounds of Running Cindy 200m Run 5 Pull Ups 10 Push Ups 15 Squats * Rest 1min between rounds. * Include rest minute total time. Rx+: […]

Thursday 190307

CrossFit Logic – CrossFit **Wear long socks!!!** 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: Rope Climb Skills & Drills B: Metcon (AMRAP – Rounds and Reps) 16min AMRAP […]

Wednesday 190306

CrossFit Logic – CrossFit Heavy Squat Warm Up (No Measure) 400m Run/Row —- 3 Rounds Pigeon Ninjas 5-10-15 Squats 5 Toes to Bar —- 400m Run/Row A: Back Squat (15min Cap) Strength Progression 3 x 5 (add 2.5kg to prev)Rx+: 5 x 5 Focus Point: Spotting B: Suicide Shuttle Run (Time) 5 Rounds on 2 […]

Tuesday 190305

CrossFit Logic – CrossFit A: 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: Split Jerk Drills B: Split Jerk (3-3-3-3-3) Take from the ground Cap: 10 min C: Metcon (Weight) 8min EMOM Descending reps 8 – 1: Clean & […]

Monday 190304

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: Shoulder Press Strength Progression (15min Cap) 3 x 5 (add 1kg to prev)Rx+: 5 x 5 Focus Point: Vert forearm to press B: Metcon (AMRAP – Reps) Tabata […]

CrossFit Games Open 19.2

CrossFit Logic – CrossFit Please watch the Open Workout 19.2 Standards before you come into the Box https://games.crossfit.com/workouts/open/2019/2 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 Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps) […]