Month: May 2019

Saturday 190601

CrossFit Logic – CrossFit Warm Up – Squat, Throw… Cone! (No Measure) 2 lines, standing facing inward, cone between. Partners 3m apart. Take turns squatting and throwing ball to each other. Music stops: snatch cone! No cone = 2 burpees. Fetch & Chasey (Distance) Partner vs Partner 6 Rounds of Partner A: Medball throw overhead […]

Friday 190531

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 Metcon (Time) For time: 200m Run 20 Thrusters 20 Situps 20 Push Press 20 Situps 20 Front Squat 20 Situps 20 Push Jerk 200m Run […]

Thursday 190530

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: Snatch Balance (5-5-5-5-5) Cap: 15min B: Snatch Complex (1-1-1-1-1) 1 Power Snatch 1 Hang Snatch 1 SnatchCap: 15mins

Wednesday 190529

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 A: Kipping Skills and Drills: Pull Ups -10 x Superman and hollow transitions on ground. -Standing Superman and hollow transitions. […]

Tuesday 190528

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: Back Squat (15min Cap) Strength Progression 3 x 5 (add 2.5kg to prev)Rx+: 5 x 5 Focus Point: Solid Foundation B: 200m Interval Sprint (6 Rounds for time) […]

Monday 190527

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 […]

Saturday 190525

CrossFit Logic – CrossFit Tunnel Ball Warm Up (No Measure) 2 Teams 3 Rounds With 5kg Med Ball: R1 – 5 Situps R2 – 5 Thrusters R3 – Ball Slams * 5 burpees each to losing team Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, […]

Friday 190524

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+: 4th set max effort reps Focus Point: Scoop chin, vertical bar path B: Metcon (Distance) […]

Thursday 190523

CrossFit Logic – CrossFit Agility, Spiderman & Ring Row (No Measure) 3 rounds of 100m run Agility Ladder In’s & Out Spiderman 5 Ring Rows A: Double-Unders Skills & Drills B: Skipping Cindy (AMRAP – Reps) 20min AMRAP 5 Pull Ups 10 Push Ups Max Effort Double Unders *Record total double unders Rx+: Chest to […]

Wednesday 190522

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+: 4th set max effort reps Focus Point: Spotting B: Metcon (AMRAP – Reps) 12min […]