Month: December 2019

Tuesday 191231

CrossFit Logic – CrossFit Bear Lunge Warm Up (No Measure) 400m Run 3 Rounds of: Lunge & Twist Bear Crawl 5 Push Ups CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75#52.5/35kg CrossFit Games Open 15.1 Scaled (AMRAP […]

Monday 191230

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: Front Squat (3 x 5) Strength Progression Increase 2.5kg B: Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing […]

Saturday 191228

CrossFit Logic – CrossFit Athletic Burpees Warm Up (No Measure) 2 min Skip Athletic Burpees Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbellsDB 22.5/15kg Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps) Complete […]

Friday 191227

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 CFL HiiT 10 (AMRAP – Reps) 4 Rounds of 10m Shuttle […]

Tuesday 191224

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! Partnered DT (Time) Working […]

Monday 191223

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 Cindy (AMRAP – Rounds and […]

12 Days of Xmas

CrossFit Logic – CrossFit Followed by Xmas Breaky at 6ix Fivetwo Espresso Warm Up – Head Knees Toes Cone (No Measure) 400m run * Partnered * Squat 1m apart with cone between you * call will be Head, Knees, Toes, Head, Knees etc. * … then Cone! * no Cone? 3 burpees! * Cone before […]

Friday 191220

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 (3 x 5) Strength Progression Increase 2.5kg Cap: 15min B: Metcon (Time) 12min EMOM E: 2 Thrusters + 2 Front Rack Lunges Alt L&R O: 4 […]

Thursday 191219

CrossFit Logic – CrossFit Snatch Drills – Set position – Knee to hip slide – Shrug – High Elbows – High Elbow to Lock out – Overhead Squat – High Elbow to Snatch Drop A: Metcon (No Measure) AMRAP in 10min for quality of: 6 Tempo (1:3) DB 1-Arm Push Press (Ea) Max Supine Ring […]

CFL 2020 Focus

CrossFit Logic is going back to basics, the original Garage Gym. “CrossFit endeavours to lead a revolution in fitness training, a radical departure from the ineffectual, non-functional prevailing bodybuilding model of the commercial gyms and towards the professional strength and conditioning model of the university, pro sports franchise, and military. Your needs, regardless of your […]