Month: January 2020

Bring A Buddy Beach WOD

CrossFit Logic – CrossFit The kids are back at school, woohoo! Time for the parents to have some fun, Bring a Buddy Beach WOD will be a partnered WOD for any fitness level. Family & friends welcome, WOD can be scaled for beginners. Body weight exercises, be prepared to get sandy and wet! Wear running […]

Friday 200131

CrossFit Logic – CrossFit The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips A: Skill: Pull Up Kipping Foundations (No Measure) -Superman and hollow transitions on ground. -Standing Superman and hollow transitions. -5 x Strict kip. -5 x Controlled kip. -5 […]

Thursday 200130

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: Tall – Hang – Clean Complex (1-1-1-1-1) 1 Tall Clean 2 Hang Clean 3 Squat CleansCap: 10mins B: Metcon (Time) For time: 3 Rounds: 10 Squat Cleans […]

Wednesday 200129

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 + 2.5kg Cap: 15mins B: Metcon (AMRAP – Rounds and Reps) AMRAP 9 min Ascending Ladder 2, 4, 6, 8, […]

Tuesday 200128

CrossFit Logic – CrossFit Climb, Kick, Twist, Dislocate Warm Up (No Measure) 2 min Skip 3 rounds of 5 Mountain Climbers 20 Flutter Kicks 5 Iron Cross Twist 5 Glute Bridges 5 Dislocates Lunges Cooper (Time) 6 Rounds of 6 Dumbbell Snatch each arm 30/22.5kg 60m OH Carry 10kg/5kg 600m RunCap: 30 mins

Saturday 200120

CrossFit Logic – CrossFit Warm Up – Block Run (No Measure) Warm Up Squat Cyclone (No Measure) In circle, each player takes turn squatting (clockwise) To change direction: jump squat * Squat out of turn: 2 burpees A: Front Squat (3 x 5) Strength Progression + 2.5kg Cap: 15mins B: Metcon (AMRAP – Rounds and […]

Friday 200124

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: Clean (2-2-2-2-2-2) Every 2 mins for 12 mins B: Metcon (2 Rounds for reps) Max reps of: AMRAP 1min Alt DB Snatches 22.5/15kg -Rest […]

Thursday 200123

CrossFit Logic – CrossFit OH Squat Warm up (No Measure) 400m Run 3 Rounds of 5 Goblet Squats 5 Pass Thru 5 OH Squats A: Metcon (No Measure) 8 mins for Quality 5 Strict Pull Ups 5 Strict Toes-to-Bar 5 Kipping Pull Ups Rest 30 secsStay on the bar for the round, 15 reps. B: […]

Wednesday 200122

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: Hang Clean (3-3-3-3-3) Cap: 15min B: Metcon (AMRAP – Reps) AMRAP 15 min 10 Burpees 20 Squats 10 Toes-to-Bar 20 Front Rack Lunges 40/30kg

Tuesday 200121

CrossFit Logic – CrossFit Climb & Fly Warm Up (No Measure) 3 rounds 400m Run 10 Mountain Climbers 10 sec Superman & HHold 10 Wall Angels A: Weighted Pull-ups (5 reps AHAP) 5 mins to find heavy set of 5 reps unbroken. Scale to bands B: Metcon (No Measure) 2 rounds for quality of: 10 […]