Month: July 2019

Thursday 190801

CrossFit Logic – CrossFit Agility, Spiderman & Ring Row (No Measure) 3 rounds of 100m run Agility Ladder In’s & Out Spiderman 5 Ring Rows Metcon (AMRAP – Rounds and Reps) 18min AMRAP 5 Handstand Push Ups 50 Double Unders 5 Ground to OH 20/15kg Plate 50m Walking Lunge Rx+: 3″ Deficit HSPU Scale: HSPU> […]

Wednesday 190731

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 (AMRAP – Reps) 5 Min EMOM 5 Pass Thru’s 10 Dumbbell Snatch 22.5/15kg > Then 5 Min EMOM 4 Pass Thru’s 8 Dumbbell Snatch […]

Tuesday 190730

CrossFit Logic – CrossFit Thruster Warm Up (No Measure) 2 min Row/Skip 3 Rounds of Bear Crawls 5 Goblet Squats 10 Wall Angels Metcon (AMRAP – Reps) 4 Rounds of 6min AMRAP: 3 Squat Cleans 3 Push Press 3 Thrusters * 40/30kg * Buy in each AMRAP 400m Run. * 1 Min Rest between rounds […]

Monday 190729

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 A: Shoulder Press Strength Progression (20min Cap) 3 x 5 (add 1kg to prev)Rx+: 5 x 5 Focus Point: No dumping! * Power Clean each set B: Metcon […]

Saturday 190727

CrossFit Logic – CrossFit Athletic Burpees Warm Up (No Measure) 2 min Skip Athletic Burpees A: Metcon (AMRAP – Reps) 20 min AMRAP 10 Burpees 40m Farmers Carry 22.5/15kg 10 Tyre Flips 40 Situps * Record total Reps * FC = 1 Rep Rx+: FC 30/20kg Barbells Scale: Tyre Flip> Plate Snatch

Friday 190726

CrossFit Logic – CrossFit Warm Up Broomstick Cyclone (No Measure) 2 min Skip * 1 Broomstick each * stand in circle facing in * 2 hands on broomstick at top * on the call “left” or “right”, let go and move to grab that broomstick * drop the broomstick, 5 Burpees! A: Thruster (5-5-5-5-5) * […]

Thursday 190725

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: Grip, just outside shoulders B: Metcon (AMRAP – Reps) Tabata […]

Wednesday 190724

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: Light grip, elbows back B: Metcon (AMRAP – Rounds and […]

Tuesday 190723

CrossFit Logic – CrossFit **Rope Climbs – Wear Long Sox!!** 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 Metcon (AMRAP – Rounds and Reps) 24min AMRAP Incrementing Reps per Round 50m OH […]

Monday 190722

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 Metcon (AMRAP – Reps) 4 Rounds of 6min AMRAP: 3 Hang Power Clean 3 Front Squats 3 Push Jerk * 60/45kg *Buy in each AMRAP 400m Run. * 1 […]