Month: October 2019

Friday 191101

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 CFL HiiT 10 (AMRAP – Reps) 4 Rounds of 10m Shuttle Run Kettlebell Swing 24/16kg Supine Ring Row Burpee Plate Jump Med Ball Thrusters 10/5kg * 40:20 secs […]

Thursday 191031

CrossFit Logic – CrossFit Thruster Warm Up (No Measure) 2 min Row/Skip 3 Rounds of Bear Crawls 5 Goblet Squats 10 Wall Angels A: Front Squat (Find 1 RM) Cap: 15mins B: Fast and Heavy (Time) For time, fast and heavy: 21 dumbbell thrusters Run 400 meters 18 dumbbell thrusters Run 400 meters 15 dumbbell […]

Wednesday 191030

CrossFit Logic – CrossFit Agility, Spiderman & Ring Row (No Measure) 3 rounds of 100m run Agility Ladder In’s & Out Spiderman 5 Ring Rows Ghost (AMRAP – Reps) 6 Rounds ME of 1 min Row Calories 1 min Burpees 1 min Double Unders 1 min RestScale: Duble Unders> Single Skips

Tuesday 191029

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 (Find 1 RM) Cap: 15 mins B: Isabel (Time) For Time: 30 Snatches, 135# / 95#60/42.5kg Cap: 10mins

Monday 191028

CrossFit Logic – CrossFit Squat & Pull Up (No Measure) 400m Run/Row 3 rounds of 15sec Lizard Lunge 5 Dislocates – 5 OH Squats 10 rep/sec Active Hang/Kip/Pull Up Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 Squats*If you don’t finish the round, rest […]

CrossFit Games Open 20.3

CrossFit Logic – CrossFit Best dressed Deadies long Sox wins a prize! Warm-up (No Measure) Open 20.3 Warm Up 400m Run 3 Rounds of Inch Worm Sampson Lunge 10 Sec Superman 10 Iron Cross Twist Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb […]

Friday 191025

CrossFit Logic – CrossFit Bullet Proof Shoulders 3 x 5 L+R Scap Push Up Side plank reach 10 sec Table top hold Jane Fonda’s T’s on Box W’s on Box Metcon (AMRAP – Reps) 3 Rounds of 40:20 secs Work:Rest Kettlebell Swing 20/16kg Box Jumps 20″ Dumbbell Push Press 15/10kg Squats HR Push Ups 10m […]

Thursday 191024

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 191023

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 Snatch Drills – Set position – Knee to hip slide – Shrug – High Elbows – High Elbow to Lock out – Overhead Squat – High Elbow to […]

Tuesday 191022

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 (Time) 5 Rounds for Time: 10 Chest to Bar Pull Ups 10 Pistols 400m Run Rx+: Pistols 16/12kg Scale: Ch2B PU> Jumping Ch2B Pull Up> Pistols> Pistol Box […]