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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 […]

Monday 200120

CrossFit Logic – CrossFit Pull Warm Up (No Measure) 2 mins Skip R1:5 – R2:10 – R3:15 reps R1 – Active Hang R2 – 5 sec AH + 5 Scap Pull R3 – 5 sec AH + 5 SP + 5 Pull Up Situps Dislocates A: Metcon (No Measure) 10min Rounds for Quality 10 Hollow […]

Saturday 200118

CrossFit Logic – CrossFit Burpees for Bushfires Fundraiser 9:30am at Coolum Fire Station Wear Firefighter jacket, pants, boots & helmet, or 10/5kg vest. ***Box Closed***

Friday 200117

CrossFit Logic – CrossFit Zombies at the Zoo (No Measure) 3 Rounds of Spider man Bear Crawl Duck Walk Zombie High Kick 200m Run A: Handstand Walk Progression – Drills & Skills 3 x 30sec Plank Feet on Box 3 x 3 Plank to Pike Handstand – 5 sec Hold 3 x 3 Pike Handstand […]

Thursday 200116

CrossFit Logic – CrossFit Agility, Spiderman & Ring Row (No Measure) 3 rounds of 100m run Agility Ladder In’s & Out Spiderman 5 Ring Rows A: Bench Press (5-5-5-5-5) Superset with B Cap: 12mins B: Dumbbell Row (10-10-10-10-10) Single Arm Left then Right for total reps in setSuperset with A Cap: 12mins C: Metcon (No […]

Wednesday 200115

CrossFit Logic – CrossFit Warm Up – Deck Kick TGU (No Measure) 3 Rounds of: 100m Run 10 Deck Squats 5 Kick Ups 2 Turkish Get Ups Metcon (Time) For Time: 9-6-3 Deadlifts 140/120kg Box Jumps 30/28″ ~ Rest 4 Mins ~ 12-9-6 Hang Power Cleans 60/42.5kg Med Ball Situps 10/5kg ~ Rest 4 Mins […]

Tuesday 200114

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: Snatch (3-3-3-3-3) Cap: 15min B: Front Squat (3 x 5 ) Strength Progression + 2.5kg Cap: 15mins

Monday 200113

CrossFit Logic – CrossFit Athletic Burpees Warm Up (No Measure) 2 min Skip Athletic Burpees A: Kipping Skills and Drills: Pull Ups -10 x Superman and hollow transitions on ground. -Standing Superman and hollow transitions. -10 x hanging Superman and hollow holds. -3 x 5 controlled kip – towel between knees, then feet. -3 x […]

Saturday 200111

CrossFit Logic – CrossFit Tunnel Ball Warm Up (No Measure) 2 Teams 3 Rounds With 9kg Slam Ball: R1 – 5 Situps R2 – 5 Thrusters R3 – Ball Slams * 5 burpees each to losing team Metcon (Time) Partnered WOD For Time: 2-4-6-8-10-12-14-16 Squat Snatch 40/30kg (Alt partners) Sync Burpees * Each round finishes […]

Friday 200110

CrossFit Logic – CrossFit Warm Up – Block Run (No Measure) Warm Up – Prowler Push (No Measure) 3 rounds of Prowler 10 Alt Side Plank to Push Up 10 Alt Dynamic Calf Stretch A: Push Press & Split Jerk (2-2-2-2-2) * Clean from ground Cap: 10mins B: Metcon (AMRAP – Rounds and Reps) AMRAP […]