Month: November 2019

Saturday 191130

CrossFit Logic – CrossFit Naughts & Crosses (No Measure) 400m Run 2 Tag Teams Med Ball Naughts & Crosses *5 burpees to the losing team Metcon (AMRAP – Rounds and Reps) Partnered WOD 3 rounds of, 8 min AMRAP: 400m Shuttle Run 10 Tyre Flips 14m Sled Pull 25/15kg 14m Prowler 25/15kg 10 Med Ball […]

Friday 191129

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 Baseline from Hell (Time) 5 Rounds for Time: 400m Run 10 Pull ups 20 Push ups 30 Sit ups 40 Air Squats Scale: Pull Up> JPUCap: […]

Thursday 191128

CrossFit Logic – CrossFit General Mobility Warm Up (No Measure) 200m Run 10 High Kicks L+R 10 Cross Body Side Kick L+R 10 High Lunge Bounce L+R 10 Wide feet toe 2 toe 10 Situp wide feet toe 2 toe 10 Shoulder rotation fwd/back 10 Monkey Arms A: Kipping Skills and Drills: Pull Ups -10 […]

Wednesday 191127

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 Bear Complex (7-7-7-7-7) Power Clean Front Squat Push Press Back Squat Second Push Press*Rest as needed between sets. *Sets are to be unbroken

Tuesday 191126

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 Deadlift (Find 5RM) Cap: 20min Optional! 2k Row (Time) Max Effort 2k Row Block Run (Time) For Time: Run 3 laps of the Block […]

Monday 191124

CrossFit Logic – CrossFit Agility, Spiderman & Ring Row (No Measure) 3 rounds of 100m run Agility Ladder In’s & Out Spiderman 5 Ring Rows A: Push Press (Find 1RM) Cap: 15min B: Annie (Time) 50-40-30-20-10 Double-unders Sit-upsScale: Double Unders> 3 x single skips> 2x Mountain Climbers Cap: 15min

Friday 191122

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 A: Deadlift (15min Cap) Strength Progression 3 x 5 (add 2.5kg to prev)Rx+: 4th set ME hold Focus point: Lock breath B: Bench Press (5 x 5) Superset with […]

Thursday 191121

CrossFit Logic – CrossFit A Burpees Warm Up (No Measure) 2min Skip A Burpees -Duck Walks -Inch Worms -10 Hand Taps -Bear Crawls A: Metcon (AMRAP – Rounds and Reps) 7min AMRAP 3 Bar Muscle Ups 10 Power Cleans 40/30kg 15 Situps * Rest 3 mins between A & B Rx+: Clean & Jerk Scale: […]

Wednesday 191120

CrossFit Logic – CrossFit Squat Warm Up (No Measure) 400m Run/Row 2 Rnds of Bear Crawl Duck Walk High Knee Pull > Then < Banded Nut Bush A: Back Squat (6-6-3-3-2-2) 15min Cap B: 200m Interval Sprint (6 Rounds for time) 6 Rounds on the 2 min Interval 200m SprintScale: Row 300m

Tuesday 191119

CrossFit Logic – CrossFit Warm Up – 5 two 5 (No Measure) 5 Rounds of – 5 Up-Downs – 7 Push Ups – 9 Air Squats 2:00 min Shoulder activation circuit 5 Rounds of: – 5 Strict Toes to Bar – 3 Wall Walks A: Push Press (15min Cap) Strength Progression 3 x 5 (add […]