Month: June 2019

Monday 190701

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: Skill: Pull Up Kipping Foundations (No Measure) -Superman and hollow transitions on ground. -Standing Superman and hollow transitions. -5 x Strict kip. -5 x […]

Saturday 190629

CrossFit Logic – CrossFit Warm Up – Rock, Paper, Scissors (No Measure) * 2 Teams * Jump two feet on each plate to the other end * Meet opponent coming other way, then * Rock, Paper, Scissors * Loser gets 3 burpees, return to end of line * Team gets to the end, WINNER! Metcon […]

Friday 190628

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) For Time: Run 1200m 21 Cleans 15 Thrusters 9 Pull ups Run 800m 15 Cleans 12 Thrusters 9 Pull ups Run 400m 9 Cleans 9 Thrusters 9 […]

Thursday 190627

CrossFit Logic – CrossFit Agility, Spiderman & Ring Row (No Measure) 3 rounds of 100m run Agility Ladder In’s & Out Spiderman 5 Ring Rows A: Pistols Drills & Skills B: Metcon (AMRAP – Reps) 12min AMRAP 8 Pistols 4 Handstand Push Ups Rx+: 5″ Deficit HSPU Scale: Pistol> 1 leg step up, HSPU> Negatives> […]

Wednesday 190626

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 190625

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 (Time) For Time: 50-40-30-20-10 reps of: Dumbbell Snatches 22.5/15kg Situps Burpees Rx+: Toes to bar Scale: DB Snatch> DB Clean Cap: 35min

Monday 190624

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+: 4th set Max effort Focus Point: No bouncing! B: […]

Saturday 190622

CrossFit Logic – CrossFit **Park WOD 7am Coolum** **Breakfast after at Canteen** ~ Box Closed~ 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! […]

Friday 190621

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: Drop Snatch (5-5-5-5-5) Cap: 10mins Scale: Overhead Squat B: Hang Snatch (3-3-3-3-3) Cap: 10 mins C: Metcon (AMRAP – Reps) 8min AMRAP 8 Power Snatch 40/30kg 8 […]

Thursday 190620

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 (20min Cap) Strength Progression 3 x 5 (add 2.5kg to prev)Rx+: 5 x 5 Focus Point: Upright Torso B: Evil Wheels (10-8-6-4-ME) *Superset with Part C […]