Month: September 2019

Tuesday 191001

CrossFit Logic – CrossFit Lunge & Pull Up Warm Up (No Measure) 400m Run/Row 3 Rounds of Samson Lunge Bear Crawl 5 Situps 10 sec Act Hang – 10 Scap Pull – 5 Kip/5 Pull Up CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 […]

Monday 190930

CrossFit Logic – CrossFit Thruster Warm Up (No Measure) 2 min Row/Skip 3 Rounds of Bear Crawls 5 Goblet Squats 10 Wall Angels A: Thruster (Find 1RM) Cap: 15min B: Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#Wall Ball 10/5kg Cap: 12min

Saturday 190928

CrossFit Logic – CrossFit Plank Relay Warm Up (No Measure) 400m Run 2 Teams 3 Rounds of In plank – walk sideways 7m Touch each Post 4 times – Alt hands *Crab walk back to start *next person starts when person infront reaches 3rd Post *10 burpees for losing team Metcon (AMRAP – Reps) Team […]

Friday 190927

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: Power Clean (5-5-3-3-1-1) Superset with B Cap: 20mins B: Ring Dips (5-5-5-5-5-ME) Superset with A Rx+: Weighted C: Back Squat to Box (3 x […]

Thursday 190926

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 […]

Wednesday 190925

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 Rack Lunge (10-10-8-8-6-6) *Alternate Lunge L&R Superset with B Cap: 15mins B: Weighted Pull-ups (10-10-8-8-6-6) Superset with Part A Scale: Banded […]

Tuesday 190924

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) 5 Rounds of 4 min AMRAP Buy in 30 reps of: R1 – Toes to Bar R2 – Push Ups R3 – Dumbbell Snatch […]

Monday 190924

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: Deadlift (15min Cap) Strength Progression 3 x 5 (add 2.5kg to prev)Rx+: 4th set max effort hold Focus point: stand tall at the top B: Metcon (Time) 3 […]

Saturday 190921

CrossFit Logic – CrossFit Athletic Burpees Warm Up (No Measure) 2 min Skip Athletic Burpees Adrian (Time) 7 Rounds For Time of: 3 Forward Rolls 5 Wall Climbs 7 Toes-To-Bar 9 Box Jumps, 30″In honor of U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, OR, died on August 23, 2007To learn more […]

Friday 190920

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: High-Hang Snatch (3-3-3-3-3) Power or Squat Snatch Focus Point: Fast hips, high elbows! Cap: 15 mins B: Metcon (AMRAP – Reps) 14min AMRAP 12 Power Snatch 30/20kg […]