Month: April 2019

Wednesday 190501

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: Shoulder Press Strength Progression (15min Cap) 3 x 5 (add […]

Tuesday 190430

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) 5 Rounds for time: 400m Run […]

Monday 190429

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 (20min Cap) Strength Progression 3 x 5 (add 2.5kg to prev)Rx+: Max Effort on 4th Set Focus Point: Knees out, […]

Saturday 190427

CrossFit Logic – CrossFit *Bring a Friend for FREE – Partner WOD!* 8:30am Fittest 3 team meeting Athletic Burpees Warm Up (No Measure) 2 min Skip Athletic Burpees Fight Gone Bad – Tag Team (AMRAP – Reps) Partner WOD 3 Rounds 1 min Max Effort reps of: Dumbbell Snatch 15/10kg Box Jump 20″ Pull Up […]

Friday 190426

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: F3.19 WOD 3 Complex (15min Cap) 3 Hang Squat Clean 3 Front Squat 3 Shoulder to OverheadBuild to heavy weight. Rx: M: 60/70/80/90/100/110/120/130 F: 50/55/60/65/70/75/80 Scale: M: […]

ANZAC Day

CrossFit Logic – CrossFit ANZAC Day Public Holiday 7am Beach WOD at Mudjimba **Box Closed** 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 […]

Wednesday 190424

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

Tuesday 190423

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 Cap) Strength Progression 3 x 5 (add 2.5kg to prev)Rx+: 5 x 5 Focus Point: Toes up, weight on mid foot B: Metcon (AMRAP […]

Easter Monday

CrossFit Logic – CrossFit Easter Monday Public Holiday **Box Closed** Cosack Squat Warm Up (No Measure) 200m Run 3 Rounds of 5 Sumo Inch Worms 10 Cosack Squats 5 sec superman/hollow hold Metcon (AMRAP – Rounds and Reps) 20min AMRAP Incrementing Reps Round 1,2,3, etc. Squats Hollow Rocks Split Jump Handstand Push Up Record total […]

Saturday 190420

CrossFit Logic – CrossFit Plank Relay Warm Up (No Measure) 400m Run 2 Teams 3 Rounds of In plank – walk sideways 7m Touch each Post 4 times – Alt hands *Crab walk back to start *next person starts when person infront reaches 3rd Post *10 burpees for losing team DEVIL OF RAMADI V2 (Time) […]