Month: August 2019

Saturday 190830

CrossFit Logic – CrossFit The Lava Walk (No Measure) For Time: Get from 1 side of the Box and back. – 2 per team – 3 Plates per team *2nd= 1 Burpee, 3rd= 2 BP, 4th= 3BP etc! CFG 2016 Double DT (Time) 10 Rounds for time of: 12 Deadlifts 70/47.5kg 9 Hang Power Cleans […]

Friday 190830

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

Thursday 190829

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 A: Front Squat (8-8-5-5-3-3) Cap: 15min B: Strict Toes-To-Bar (8-8-5-5-3-3) * Superset with Part C Rx+: 6 x 8 Scale: Strict Knees to – Arm Pits> Chest> Hips> Leg […]

Wednesday 190828

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 Metcon (10 Rounds for time) 10 Rounds Each For Time: 3 Power Cleans 60/40kg 200m Run *Start each round on the 3 minute interval. Rx+: 80/60kg Scale: Power […]

Tuesday 190826

CrossFit Logic – CrossFit Agility, Spiderman & Ring Row (No Measure) 3 rounds of 100m run Agility Ladder In’s & Out Spiderman 5 Ring Rows Metcon (Time) 5 Rounds For Time: 5 Man Makers 22.5/15kg 40 Situps 400m Run Rx+: 10 Man Makers Scale: Man Makers> Burpee & DB Front Squat> Burpee & Med Ball […]

Monday 190826

CrossFit Logic – CrossFit Inch Worm, Iron Cross, Wall Angel Warm Up (No Measure) 2 min Skipping 3 rounds of Bear Crawls Inch Worm 5 Iron Cross Twists 5 Wall Angels A: Deadlift (20min Cap) Strength Progression 3 x 5 (add 2.5kg to prev)Superset with Part B Rx+: 5 x 5 Focus point: Grip B: […]

Saturday 190824

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 (AMRAP – Reps) Team WOD – Don’t Drop Wilson 4 Rounds of 5 min AMRAP 10 Synchronised Squats 10 Burpees Alternating 10 Seated Twists 100m Run * […]

Friday 190823

CrossFit Logic – CrossFit Spiderman & Superman Warm Up (No Measure) 3 rounds 10 Mountain Climbers Spiderman 10 Iron Cross Twist Inch Worm & 3 sec superman A: Squat Snatch (3-3-3-3-3) Cap: 15min B: Back Squat (3-3-3-3-3) Superset with part C Cap: 20min C: Evil Wheels (10-8-6-4-ME) Rx+: 4 x 10 – ME Superset with […]

Thursday 190822

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 Press (15min Cap) Strength Progression 3 x 5 (add 1kg to prev)Rx+: 4th set Max Effort reps Focus point: chest up B: Metcon […]

Wednesday 190821

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) CrossFit.com WOD 190811 10 rounds for reps of: 30 seconds of burpees Rest 30 seconds 30 seconds of dumbbell thrusters Rest 30 seconds * dumbbells […]