Month: April 2019

Good Friday

CrossFit Logic – CrossFit Good Friday Public Holiday **Box Closed** 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 Metcon (No Measure) 15-Minute EMOM […]

Thursday 190418

CrossFit Logic – CrossFit OH Squat Warm up (No Measure) 400m Run 3 Rounds of 5 Goblet Squats 5 Pass Thru 5 OH Squats The Tears of a Spider Monkey (Time) 7 rounds for time of: 20 Push Press 35/25kg 20 Overhead Squat 35/25kg* Same weight to be used for both Scale: OHS> Overhead Squat> […]

Wednesday 190417

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 A: Push Jerk (15min to Find 3RM) B: 1RM Box Jump (Distance) Max Height* Jumping from standing start on the ground to standing tall on […]

Tuesday 190416

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: Front Squat (15 mins to Find 3RM) B: Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring DipsClean 60/42.5 Scale: Ring Dips> Bands> Push Ups Cap: 15min

Monday 190415

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 Eva (Time) 5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30 Pull-upsKBS: 32/24kg Cap: 40mins > OR Eva Scaled (Time) […]

Saturday 190413

CrossFit Logic – CrossFit Warm Up – Head Knees Toes Cone (No Measure) 400m run * Partnered * Squat 1m apart with cone between you * call will be Head, Knees, Toes, Head, Knees etc. * … then Cone! * no Cone? 3 burpees! * Cone before call, 3 burpees! Metcon (Time) Bike WOD 6 […]

Friday 190412

CrossFit Logic – CrossFit Partnered Med Ball (No Measure) 2 Rounds of Med Ball 10/5kg 200m Carry 5 Unders & Overs 5 Side 2 Side 5 Situps Metcon (No Measure) Skills & Drills: 4 Rounds 1 min Max Effort of: Pistols Ring Dips Candle Sticks Handstand Hold L-Sit Pull Up Rx+: Pistol 12/8kg, or Ring […]

Thursday 190411

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 Metcon (AMRAP – Reps) 20min AMRAP 6 Push Press 60/40kg 9 Deadlift 60/40kg 12 Box Jumps 24/20″ Rx+: 80/60kg Scale: Box Jumps> Step ups

Wednesday 190410

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 A: Snatch Balance (5-5-5-5-5) Scale: Over Head Squat B: Back Squat (15 min Cap) Strength Progression 3 x 5 (add 2.5kg to prev)Rx+: 5 x 5 Focus Point: Control […]

Tuesday 190409

CrossFit Logic – CrossFit Bullet Proof Shoulders 3 x 5 L+R Scap Push Up Side plank reach 10 sec Table top hold Jane Fonda’s T’s on Box W’s on Box A: Turkish Get Up (3-3-3-3-3) B: Metcon (AMRAP – Rounds and Reps) Death By: Burpee Rx+: Burpee Pull Up Scale: No Push Up Cap: Death